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Programming WOD Week 48

  • Nov 25, 2018
  • superadmin

26.11.2018 – Monday

Skill development and drills:

Double and triple under practice

Overhead squat technique

WOD:

For time:

50 Overhead squats (40/27.5kg)

100 Double unders

40 Front squats (60/40kg)

100 Double unders

30 Deadlifts (80/52.5kg)

100 Double unders

27.11.2018 – Tuesday

Skill development and drills:

Basic technical warm up only

WOD:

Buy in:

5 Legless rope climbs

3 Rounds

8 Double dumbbell burpee box step overs

8 Double dumbbell hang power cleans

Buy out:

5 Legless rope climbs

Rx = 22.5/15kg per hand

28.11.2018 – Wednesday

Skill development and drills:

General work up only

WOD:

For quality:

5-5-5-5-5 (Rising bar)

Bench press

5-5-5-5-5

Ring muscle up

Rx+ = strict ring MU

29.11.2018 – Thursday

Skill development and drills:

Posterior chain mobility

Snatch technique practice

WOD:

7 Rounds for time:

11 Toes to bar

5 Snatches (60/40kg)

30.11.2018 – Friday

Skill development and drills:

General warm up only

WOD:

“All about the balls”

5 Rounds for time:

25 Wall balls (9/6kg)

10 D-ball over shoulder cleans (70/50kg)

1.12.2018 – Saturday

“I PLANK, YOU PLANK” 

For Time (with a Partner):
5,000 meter Row
50 Front Squats 50/35kg
60 Box Jumps 24/20”

2.12.2018 – Sunday

“COFFEY” (with a Partner)

For Time:
800 meter Run (2 x 400m mark together)
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run