5.11.2018 – Monday
Skill development and drills:
Power snatch hip contact drill
3 x 20 V-ups
3 x 15 push ups
WOD:
21min AMRAP:
15 Power snatches (35/20kg)
15 Burpees over the bar
6.11.2018 – Tuesday
Skill development and drills:
Rowing technique
Squat mobility
WOD:
A) Back squat
5-5-5-5 Across
B) 1km row for time
7.11.2018 – Wednesday
Skill development and drills:
Single arm overhead squat mobility
WOD:
4 Rounds for time:
8 D-ball over shoulder clean (70/50kg)
15 Kettlebell overhead squats (28/20kg)
8.11.2018 – Thursday
Skill development and drills:
General warm up only
WOD:
“Karen”
150 Wall balls for time (9/6kg)*
*Every break = 10 box jumps (24/20”)
9.11.2018 – Friday
Skill development and drills:
Rope climb technique practice
Push up technique refinement
WOD:
25min AMRAP:
3 Rope climbs
12 Push ups
21 Abmat sit ups
10.11.2018 – Saturday
Skill development and drills:
General warm up only
WOD:
5 Rounds for time, in pairs:
Partner A: 15m Double KB lunge walk (24/16kg per hand)
Partner B: Hang from pull up rig (Rx+ = chin over bar)
11.11.2018 – Sunday
Skill development and drills:
Technical practice and warm up
WOD:
For time:
21-15-9
Handstand push ups*
27-21-15
Pull ups
*Rx = no butts touching the wall on the HSPU
