Programming WOD Week 33

  • Aug 12, 2018
  • superadmin

13.8.2018 – Monday

Skill development and drills:

8-12min jumping and plyometric drills

Overhead squat mobility

WOD:

6 Rounds for time:

12 Overhead squats (50/35kg)

15 Kettlebell swings (32/24kg)

 

14.8.2018 – Tuesday

Skill development and drills:

Pistol mobility and technique practice

WOD:

A) In 2min:

5 Bench press (75% Bodyweight)

Max reps push ups

Rest 2min

 

Repeat for 4 sets

B) In 2min:

5 Back squats (125% Bodyweight)

Max reps pistol squats

Rest 2min

Repeat for 4 sets

 

15.8.2018 – Wednesday

Skill development and drills:

5-8min plymetric warm up

30-40 bicep curls (moderate weight)

WOD:

Every 2min for 24min:

2 Legless rope climbs

6 Box jump (30/24”) OR (Rx + = over box jumps (24/20”)

12 Kipping ring dips

 

16.8.2018 – Thursday

Skill development and drills:

Bar muscle up practice

Prayer stretch 60sec hold

Basic sprinting warm up

WOD:

6 Rounds for time:

15 Pull ups

400m run

5 Bar muscle ups

200m sprint

 

17.8.2018 – Friday

Skill development and drills:

Sandbag clean technique practice

Hip and thoracic mobility

3 x 12 squat tuck jumps

WOD:

18min AMRAP:

21 Wall balls (9/6kg)

1 Sandbag obstacle carry (75/55kg)

 

18.8.2018 – Saturday

Skill development and drills:

Handstand walk practice

Shoulder stability drills

WOD:

5 Rounds for time:

10m handstand walk/buddy wheelbarrow walk each

40 Buddy over burpees

 

19.8.2018 – Sunday

Skill development and drills:

20min ring MU practice

WOD:

12min AMRAP:

4 Ring muscle ups

8 Power snatches (50% bodyweight)