Programming WOD Week 31

  • Jul 29, 2018
  • superadmin

30.7.2018 –┬áMonday

Skill development and drills:

Snatch technique and mobility

WOD:

10 Rounds for time:

8 KB Snatches (36/28kg)

200m sprint

 

31.7.2018 – Tuesday

Skill development and drills:

HS walk practice

2 x 15 banded pull aparts

WOD:

20min EMOM:

Even: 10m Handstand walk

Odd: 15 Chest to bar pull ups

 

1.8.2018 – Wednesday

Skill development and drills:

8-10min jumping and sprinting warm up

Clean and jerk technique

WOD:

14min AMRAP:

6 Clean and jerk (50/35kg)

22 V-ups

 

2.8.2018 – Thursday

Skill development and drills:

15min ring muscle up practice and progressions

WOD:

20min AMRAP:

8 Clapping push ups

2 Ring muscle ups

8 Thrusters (35/22.5kg)

 

3.8.2018 – Friday

Skill development and drills:

Sprinting warm up

WOD:

5 Rounds for time:

100m Sprint

20 Russian swings (40/32kg)

8 Burpee tuck jump

 

4.8.2018 – Saturday

Skill development and drills:

Plyometric warm up

Butterfly pull up practice (shoulder circles)

WOD:

In pairs, 8 rounds for time:

10m + 10m Broad jump

22 Chest to bar pull ups

22 Push press (50/35kg)

 

5.8.2018 – Sunday

Skill development and drills:

Snatch technique and mobility

Jumping plyometric drills

WOD:

8 Sets for quality:

3 Snatches (moderate – heavy)

14 GHD sit ups