Programming WOD Week 40

  • Sep 30, 2018
  • superadmin

1.10.2018 – Monday

Skill development and drills:

Basic warm up and squat mobility

WOD:

3 Sets for max reps/calories:

Tabata assault bike calories

Tabata wall balls (9/6kg)

 

2.10.2018 – Tuesday

Skill development and drills:

Overhead mobility and stability warm up

5 x 5 max height tuck jump

WOD:

5 Rounds for time:

5 Push press (65/45kg)

10 Back squat (65/45kg)

If you drop the bar during a round, perform a 10 burpee penalty.

 

3.10.2018 – Wednesday

Skill development and drills:

Ring push up practice

2 x 14 per leg calf raise

Double and triple under practice

WOD:

14min AMRAP:

3 Deadlifts (130/87.5kg)

9 Ring push ups

27 Double unders

 

4.10.2018 – Thursday

Skill development and drills:

Snatch and handstand walk practice

WOD:

A) 3-3-3-3-3

Snatch

B) Accumulate 100m handstand walk / buddy wheelbarrow walk

 

5.10.2018 – Friday

Skill development and drills:

Phone your loved ones and say goodbye

WOD:

“Reverse Kalsu”

100 Burpees for time

EMOM 5 Thrusters (61/42.5kg)

 

6.10.2018 – Saturday

Skill development and drills:

Power clean technique practice

Push up technique refinement

WOD:

“The Chief”

3min AMRAP:

3 Power cleans (61/42.5kg)

6 Push ups

9 Air squats

Rest 1min

Repeat 5 times.

 

7.10.2018 – Sunday

Skill development and drills:

Ring muscle up technique practice

WOD:

6 Rounds for time:

5 Ring muscle ups

15 Kettlebell swings (32/24kg)