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
