Tuesday 31st January 2017
Strength: Heavy Back squat double, 5 sec pause 1st rep. perform 3 sitting box jumps in between every set. WOD: 5 x thrusters 60/40 5 x hspu 5 x c2b 12 minute amrap HAPPY BIRTHDAY MARILIZE !!!!!!!!!!!!
Strength: Heavy Back squat double, 5 sec pause 1st rep. perform 3 sitting box jumps in between every set. WOD: 5 x thrusters 60/40 5 x hspu 5 x c2b 12 minute amrap HAPPY BIRTHDAY MARILIZE !!!!!!!!!!!!
8am + CLASS – PAST OPEN PRACTICE WORKOUT 15.2 every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (42.5/30) 10 chest-to-bar pull-ups If you complete both rounds within 3 minutes; rest until the 3 minutes is up then 3:00-6:00 start another 2 rounds adding 2 reps of pullups Continue…
80kg pb jerk by Amanda and Chad 130kg !!!! Skill: Spend 5 minutes on each: A) Muscle ups / kipping pullups B) Handstand push ups & walks C) 20 D/U & 10m bear crawl AMRAP WOD: “Fight gone bad” 1 min max reps at each movement. Wallballs Sumo deadlift high-pull 40/25 Box jumps 60/50 Push…
A) CONDITIONING Run 400; rest Run 300; rest Run 200; rest 2 rounds – REST 1:1 B) Strength Find a heavy Jerk from the rack 14 mins HAPPY BIRTHDAY LANA!!!! 2017 Inhouse Open – Rx Draft will take place on Saturday morning and then recruitment is LIVE!!!! Get on Board MONDAY 30th – 4pm OPEN…
Strength: Big clean complex: This is to be unbroken fluid reps, and ideally should be squat cleans! however scale movements to your ability. High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean…
An awesome squat wave!! Strength: CORE TABATA – 6 rounds Toes to Bar/Situps (aim for 10-12) Hollow Rocks (static holds) Supermans Prone Plank WOD: Push Jerk (50/35) Mountain Climbers 20 – 2 reps (going down in 2’s) 15 min time cap
Strength: Power Snatch + 3 slow O/H squats WOD: 6 x strict pullups 8 x o/h squats 50/35 10 x box jumps 12 minute amrap HAPPY BIRTHDAY JAIMEE (yesterday) and the Joker aka Rolley
8am PLUS CLASS A) In 10 mins Run 800m 30 Hang Power Clean (50/35) In remaining time Max Bar Burpees REST 3 mins B)100 Double Unders 80 Situps 60 WallBalls 40 KB Snatch (24/16) 20 Pistols (alternating) 10 Wall Climbs 20 min time cap REST 3 mins C) 5 mins to find heavy C&J 9:15am “Karen” 150 x wallballs…
Dr Mike (Jr) struggled to keep up with Rolley’s pace in their wod last night Strength: Strict Pullups and HSPU’s ,( negatives, scale to bands, ring rows, negative handstands, push ups…) 12 min AMRAP WOD: Either Rx or Scaled – no mix and match 18 min EMOM Rx -4/2 Muscle Ups -8 OH Barbell Lunge (50/35) -12…
Skill: Work on any 3 gymnastic movements for 5 min each WOD: Run 400m 60 x thrusters 20/15 Run 400m 60 x K/B swing 24/16 Run 400m 60 x Push press 45/30 20 minute AMRAP If you finish the 1st round then half the reps i.e, 200m and 30 reps, if you finish that then…