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Programming WOD Week 47

  • Nov 18, 2018
  • superadmin

19.11.2018 – Monday

Skill development and drills:

Pistol mobility and technique

Chest to bar – kipping and butterfly practice

WOD:

42-30-18

Alternating pistol squats

21-15-9

Chest to bar pull ups

 

20.11.2018 – Tuesday

Skill development and drills:

Ring MU technique practice

Power clean hip contact drills

WOD:

10 Rounds for time:

3 Ring muscle ups

3 Power cleans (80/55kg)

 

21.11.2018 – Wednesday

Skill development and drills:

Bar muscle up technique

Power snatch – hip contact and catch drills

WOD:

13min AMRAP:

4 Bar muscle ups

6 Power snatches (50/35kg)

8 Burpees over the bar

 

22.11.2018 – Thursday

Skill development and drills:

General warm up only

WOD:

A) Build up to a daily max back squat

B) 30sec work, 30sec rest for 12min

Assault bike calories

Back squats (50% of A)

 

23.11.2018 – Friday

Skill development and drills:

Shoulder mobility and stability drills

Russian swing technique

WOD:

100 Strict shoulder presses for time (50/35kg)

Every break, perform 15 Russian KB swings (40/28kg)

 

24.11.2018 – Saturday

Skill development and drills:

Butterfly and kipping pull up practice

WOD:

“Fran”

21-15-9

Thrusters (42.5/30kg)

Pull ups

 

25.11.2018 – Sunday

Skill development and drills:

Extensive HS walk practice

WOD:

For time:

20m handstand walk

100 Alternating dumbbell snatches (22.5/15kg)

20m handstand walk