Programming WOD Week 43

  • Oct 21, 2018
  • superadmin

22.10.2018 – Monday

Skill development and drills:

KB snatch technique

Shoulder stability drills

Toes to bar rhythm practice

WOD:

15min AMRAP:

10 KB snatches (32/20kg)

15 Toes to bar

 

23.10.2018 – Tuesday

Skill development and drills:

Bar muscle up practice

Shoulder stability drills

2 x 40 hollow rocks

WOD:

10 Rounds for time:

3 Bar muscle ups

1 Legless rope climb

 

24.10.2018 – Wednesday

Skill development and drills:

Snatch technique practice and mobility

WOD:

A) Every 30sec for 10min

1 Snatch (50/35kg)

B) Every 30sec for 10min

3 Thrusters (50/35kg)

 

25.10.2018 – Thursday

Skill development and drills:

Hang power clean cycling

Jerk technique practice

WOD:

For time:

50 Hang power clean and jerks (50/35kg)*

*Every drop = 12/9 Calories assault bike (M = RPM > 80, F = RPM > 65)

 

26.10.2018 – Friday

Skill development and drills:

Double and triple under practice

D-ball clean technique

2 x 1min hollow hold

WOD:

21min AMRAP:

100 Double unders

12 D-ball over shoulder clean (70/50kg)

12 Box jumps (30/24”)

 

27.10.2018 – Saturday

Skill development and drills:

Basic barbell warm up only

WOD:

“Tommy Mac”

2 Rounds for time:

12 Burpees

12 Thrusters (50/35kg)

12 Burpees

12 Power snatches (50/35kg)

12 Burpees

12 Push jerks (50/35kg)

12 Burpees

12 Hang squat cleans (50/35kg)

12 Burpees

12 Overhead squats (50/35kg)

 

28.10.2018 – Sunday

Skill development and drills:

Handstand walk and freestanding handstand hold practice

WOD:

5 Rounds for time:

10m handstand walk (Rx+ = 20m)

25 Pull ups