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Programming WOD Week 36

  • Sep 02, 2018
  • superadmin

3.9.2018 – Monday

Skill development and drills:

Hip and overhead mobility

3 x 45sec hollow hold

WOD:

17min AMRAP:

22 Wall balls (9/6kg)

8 Sandbag box step overs (55/45kg)

 

4.9.2018 – Tuesday

Skill development and drills:

8-10min shoulder stability drills

WOD:

5 Rounds for max reps:

3 + 3 Turkish get ups (32/24kg)

Max effort kettlebell swings (32/24kg)

Rest 2min

 

5.9.2018 – Wednesday

Skill development and drills:

10 Ring swings

10 Ring swing to hip pop

10 Seated transitions

10 Strict ring dips

5 Ring MU / attempts

WOD:

12-9-6-3

Ring muscle ups

Front squat (70/47.5kg)

 

6.9.2018 – Thursday

Skill development and drills:

5 x 5 depth jumps

Pistol squat mobility

Hang clean and jerk cycling practice

WOD:

3 Rounds for time:

40 Alternating weighted pistol squats (20/12kg)

15 Hang power clean and jerk (50/35kg)

 

7.9.2018 – Friday

Skill development and drills:

3 x 30sec pike stretch

2 x 35 hollow rocks

2 x 15 per side calf raise

WOD:

18min AMRAP:

12 Deadlifts (100/65kg)

8 Burpees over the bar

45 Double unders (Rx+ = 15 triple unders)

 

8.9.2018 – Saturday

Skill development and drills:

Snatch mobility and skill practice

WOD:

In pairs, 5 rounds for time:

Accumulate 1000/800/600kg snatch

700m buddy run

 

9.9.2018 – Sunday

Skill development and drills:

5 x 15m broad jumps

15min bar muscle up practice

WOD:

12min AMRAP:

4 Bar muscle ups

12 Thrusters (50/35kg)