Programming WOD Week 44

  • Oct 28, 2018
  • superadmin

29.10.2018 – Monday

Skill development and drills:

Pistol squat mobility and stability practice

WOD:

12min AMRAP:

4 Alternating pistol squats (24/16kg)

1 Deadlift (1.5x bodyweight)

 

30.10.2018 – Tuesday

Skill development and drills:

Bench press technique

2 x 20 banded pull aparts

2 x 20 per arm banded external rotations

WOD:

20min EMOM:

Even: 5 Bench presses (75% bodyweight)

Odd: 10 Russian KB swings (40/28kg)

 

31.10.2018 – Wednesday

Skill development and drills:

Rowing technique warm up

Hip and thoracic mobility

Shoulder extension mobility

Banded shoulder warm up

WOD:

6 Rounds for time:

250m row

30 Wall balls (9/6kg)

15 Strict dips

 

1.11.2018 – Thursday

Skill development and drills:

Ring muscle up practice

Shoulder stability drills

WOD:

5 Rounds for time:

6 Ring muscle ups

20 Alternating dumbbell snatches (22.5/15kg)

 

2.11.2018 – Friday

Skill development and drills:

Hang power clean practice

Front squat mobility

WOD:

15sec work, 15sec rest:

10 x Assault bike sprints

10 x Hang power clean (40/27.5kg)

10 x Front squat (40/27.5kg)

 

3.11.2018 – Saturday

Skill development and drills:

Double under practice

4 x 20 hollow rocks

WOD:

In pairs, complete

800 Double unders / 1200 single unders*

Buddy 1 skips while buddy 2 hold a push up position just above the ground. Switch every 50 reps.

 

4.11.2018 – Sunday

Skill development and drills:

Butterfly chest to bar pull up practice

Thruster mobility and breathing pattern

WOD:

Minute 0-3:

3 Rounds

8 Chest to bar pull ups

8 Thrusters (42.5/30kg)

Minute 3-7:

3 Rounds

10 Chest to bar pull ups

10 Thrusters (42.5/30kg)

Minute 7-12:

3 Rounds

12 Chest to bar pull ups

12 Thrusters (42.5/30kg)