fbpx

Programming WOD Week 35

  • Aug 26, 2018
  • superadmin

27.8.2018 – Monday

Skill development and drills:

3 x 5 per arm single arm med ball throw (3-6kg)

Pistol mobility and technique

2 x 45sec hollow hold

WOD:

For time:

1-20 Clapping push ups

20-1 Pistol squats (20/16kg)

Rx+ = wear a weight vest (10/6kg)

 

28.8.2018 – Tuesday

Skill development and drills:

Technical warm up only

WOD:

12 sets for quality and weight:

1 Snatch + 3 overhead squats

 

29.8.2018 – Wednesday

Skill development and drills:

Double and triple under practice

3 x 15m per leg single leg bounds

1 x 20 floor facing angels

WOD:

14min ladder:

1,2,3,4,5…Manmakers (22.5/15kg per hand)

5,10,15,20,25…Double unders

 

30.8.2018 – Thursday

Skill development and drills:

Butterfly pull up and chest to bar practice

WOD:

21-15-9-15-21

Chest to bar pull ups

Push press (50/35kg)

 

31.8.2018 – Friday

Skill development and drills:

General warm up only

WOD:

10 Rounds for time:

20m Sled push SPRINT (60/40kg)

4 D-ball over shoulder cleans (70/50kg)

200m sprint

Rest 2min

 

1.9.2018 – Saturday

Lowlands Throwdown Qualifier

No regular WODs

 

2.9.2018 – Sunday

Skill development and drills:

Power snatch technique practice

Rowing technique refinement

WOD:

A) 5-5-5-5-5

Hang power snatch

B) 500m row for time