Programming WOD Week 32

  • Aug 05, 2018
  • superadmin

6.8.2018 – Monday

Skill development and drills:

Tripod headstand hold

Freestanding handstand hold

WOD:

10 sets for quality:

8 Box jump (30/24”)

8 Handstand push ups

 

7.8.2018 – Tuesday

Skill development and drills:

Ankle mobility

Pistol squat and double under practice

3 x 10m per leg single leg bounds

WOD:

5 Rounds for time:

30 Alternating pistol squat (Rx+ = jumping pistols)

80 Double unders

 

8.8.2018 – Wednesday

Skill development and drills:

Basic mobility

5-8min plymetric drills

WOD:

5 Rounds for time:

5 Bar muscle ups

5 Power cleans (Bodyweight)

5 Front squats (Bodyweight)

 

9.8.2018 – Thursday

Skill development and drills:

Freestanding HS hold practice

5-8min Sprinting drills

WOD:

25min AMRAP for quality:

15m Burpee broad jump

15m Handstand walk / 60 Shoulder taps

 

10.8.2018 – Friday

Skill development and drills:

Soft tissue release on quads and lower back

Hip mobility

WOD:

18min AMRAP:

5 Deadlifts (120/90kg)

15/12 Calories assault bike SPRINT

20m Single arm overhead lunge walk (32/24kg)

 

11.8.2018 – Saturday

Skill development and drills:

Rowing sprint technique

Kettlebell snatch technique

WOD:

In pairs, 8 rounds for time:

250m Row

10 Kettlebell snatches (36/28kg)

10 Toes to bar

 

12.8.2018 – Sunday

Skill development and drills:

Shoulder stability drills (5-8min)

5-8min Sprinting warm up

WOD:

Every 2min for 30min:

3+3 per arm Turkish get ups (Very heavy)

20m Sled push SPRINT (80/50kg)