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Programming WOD Week 42

  • Oct 14, 2018
  • superadmin

15.10.2018 – Monday

Skill development and drills:

Turkish get up technique

Farmer’s carry warm up

WOD:

A) 5 x 10m farmer’s carry

Heavy as possible without stopping

B) 5 x 2 per arm Turkish get up

Heavy as possible with great technique

 

16.10.2018 – Tuesday

Skill development and drills:

Clean and jerk mobility and technique practice

WOD:

30min EMOM

1 Clean and jerk (bodyweight)

 

17.10.2018 – Wednesday

Skill development and drills:

Kettlebell swing technique refinement

Butterfly shoulder circles and chest to bar practice

WOD:

18min AMRAP:

15 Russian KB swings (40/28kg)

12 Burpees over the KB

9 Chest to bar pull ups

 

18.10.2018 – Thursday

Skill development and drills:

Mobility and skill practice

WOD:

12min AMRAP:

6 Handstand push ups (Rx+ = deficit)

12 Alternating pistol squats (Rx+ = 16/12kg)

 

19.10.2018 – Friday

Skill development and drills:

Rowing technique practice

Hip and thoracic mobility

WOD:

For time:

200 Wall balls (9/6kg)*

*Every break = 250m row

 

20.10.2018 – Saturday

Skill development and drills:

Kipping ring dip practice

WOD:

In pairs, for time:

42-30-18

Push press (50/35kg)

Ring dip

Clapping push ups

 

21.10.2018 – Sunday

Skill development and drills:

Ring MU practice

WOD:

21-15-9

Deadlifts (120/90kg)

12-9-6

Ring muscle ups