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Programming WOD Week 45

  • Nov 04, 2018
  • superadmin

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