Programming WOD Week 46

  • Nov 11, 2018
  • superadmin

12.11.2018 – Monday

Skill development and drills:

Clean and jerk technique and mobility

WOD:

Every 30sec for 12min:

1 Clean pull + 1 hang clean + 1 jerk

Rx = 70/47.5kg

Rest 3min

Every 30sec for 12min

3 Clusters

Rx = 60/40kg

 

13.11.2018 – Tuesday

Skill development and drills:

General warm up

KB swing technique refinement

WOD:

18min ladder:

1,2,3,4,5…Burpee box jumps (24/20”)

2,4,6,8,10…KB swing (36/24kg)

 

14.11.2018 – Wednesday

Skill development and drills:

Toes to bar technique and rhythm

Squat mobility

WOD:

30sec max effort air squats

30sec max effort Assault bike calories

30sec max effort toes to bar

Repeat for 6 rounds

 

15.11.2018 – Thursday

Skill development and drills:

Bench press technique practice

WOD:

A) Deadlift

5-5-5-5-5

B) Bench press

5-5-5-5-5

 

16.11.2018 – Friday

Skill development and drills:

Basic plyometric warmup

Hip and thoracic mobility

Overhead stability

WOD:

5 Rounds for time:

15m Bear crawl / 10m HS walk

12 Box jumps (24/20”)

8 Dumbbell thrusters (22.5/15kg per hand)

 

17.11.2018 – Saturday

Skill development and drills:

Rowing technique

Hip and thoracic mobility

Pep talk to toughen up and go as hard as possible without passing out

WOD:

In pairs:

4km row for time. Switch every 2min until completion.

Straight into:

200 wall balls (9/6kg) for time*

One works, one rests, change as needed

 

18.11.2018 – Sunday

Skill development and drills:

Double under practice

Overhead squat technique and mobility

WOD:

5 Rounds for time:

20 Overhead squats (50/35kg)

100 Double unders