Programming WOD Week 37

  • Sep 09, 2018
  • superadmin

10.9.2018 – Monday

Skill development and drills:

Overhead squat mobility and technique

Rowing technique

WOD:

3 Rounds for time:

15 Overhead squats (45/30kg)

30/22 Assault bike calories

15 Overhead squats (45/30kg)

500m row

 

11.9.2018 – Tuesday

Skill development and drills:

Technical warm up only

WOD:

4 Rounds for time:

8 Slamball over shoulder cleans (70/50kg)

16 Toes to bar

3 Rope climbs

 

12.9.2018 – Wednesday

Skill development and drills:

Shoulder strength development

Kettlebell snatch technique

WOD:

3 Rounds for time:

20 Kettlebell snatches (36/24kg)

20 Pull ups

 

13.9.2018 – Thursday

Skill development and drills:

15min plyometric practice

WOD:

14min AMRAP:

12 Box jumps (30/24”)

24 Push ups

 

14.9.2018 – Friday

Skill development and drills:

Basic warm up and mobility only

WOD:

10 Rounds for time:

25 Air squats

30m Broad jumps

30m Bear crawls

 

15.9.2018 – Saturday

Skill development and drills:

Bench press technique

Double under practice

WOD:

In pairs, for time:

20 Bench press (40/30kg)

50 Double unders

18 Bench press (50/35kg)

50 Double unders

16 Bench press (60/40kg)

50 Double unders

14 Bench press (70/47.5kg)

50 Double unders

12 Bench press (80/55kg)

50 Double unders

10 Bench press (90/62.5kg)

 

16.9.2018 – Sunday

Skill development and drills:

Ring muscle up technique practice

WOD:

12min AMRAP:

5 Ring muscle ups

100m row sprint