Week 27: 5 - 8 July

Tuesday, 5 July


Skill: hollow holds, kipping progression


Strength: alternating gymnastic strength
strict/weighted pullups: 10-9-8-7-6-5-4-3-2-1
strict/weighted ring dips: 1-2-3-4-5-6-7-8-9-10




Wednesday, 6 July


Strength: Thruster
3-3-3-3-3-3


WOD: Partner 5k row




Thursday, 7 July


Skill: banded running drills, agility ladder drills


WOD: 20 min AMRAP
10x burpee box jump @ 24/20
15x T2B
20x KB Swing
200m run




Friday, 8 July


Skill: GHD; 3 rounds NFT
10x back extension
10x GHD situp
10x hamstring curls


WOD: OH plate walking lunge (45/25)
100m *5x burpee penalty every time weight touches ground