A) Strength: Squat snatch – Spend 7 mins building to 75 % Then 2 mins to complete 10 snatches @ 75%. :1 min rest.. 2 mins to complete 7 snatches @ 80% :1 min rest. 2 mins to complete 5 snatches @ 85%. :1 min rest. 2 mins AMRAP @ 90% WOD: 21 squat snatches 35/25 42…
8:00am a)find heavy power clean, hang clean, front squat complex b)partner wod 30 x wallballs 30 x ground 2 o/h 40/25 30 x sdhp 40/25 60 x d/u 200m each 22 minute amrap
Strength: Push press (clean from the ground) Every 90 seconds for 8 sets building in weight; descending in reps 5-5-3-3-3-1-1-1 rep WOD: Chipper for time Run 1km / Row 1km Then 5 rounds of 3 Hang power cleans (70/45) 3 Push press 3 Power cleans 9 Burpee box jump over (60/50) Run 1km / Row 1km (18…
Strength: Deadlift – 10 mins to find a heavy 3RM TNG deadlift then 8 min EMOM x 3 reps (no TNG reset every rep)at 85-90% of above weight FINISHER: 10 Dumbbell Deadlift (22.5/15) 10 Dumbbell box step over (50/40) 10 Toes to Bar 10 min AMRAP
A) Gymnastics: 8 min EMOM min 1 – 30 sec Chin Over Bar hold min 2 – 45 sec Superman against wall WOD: min 1 – Dball/SBag 4 Ground over SH + 4 Bear hug squats min 2 – 5 Strict HSPU min 3 – Run 200m min 4 – 3 Rope climbs 20 min…
Strength: Hang power snatch + Power Snatch 15 min to find a heavy complex In between sets work on double unders WOD: 75 hang power snatches 40/30 kg (starting with DUs) *EMOM 30 double unders for time (10 min time cap)
WOD prep (10 mins) Build Front Squat to 5 – 10 kg above WOD weight for 3 reps. Can either Power or Squat clean the weight WOD: 10-8-6-4-2 Front squats (90/60) 20-16-12-8-4 Pull ups Run 100m after each set of pull ups for time (20 min time cap) HAPPY BIRTHDAY ANNALYSE M!!!!!
8am + CLASS A) SUFFRAGE (Heroine WOD courtesy of CFNZ) 93 Double Unders 19 Burpees 9 Deadlift + Hang Power Clean + Front Squat (70/45) 18 min AMRAP On 19/9/1893 NZ women were the first to get the right to vote!! REST 5 mins B) 4 x 5 min EMOM’s 13/11 cal assault bike 10 -12…
A) Strict shoulder press Work up to a heavy single for today (8 min time cap) B) E8MOM (3 Rounds) 15 Strict pull ups 30 Strict shoulder press (around 50% of todays weight) 100 Air squats (6 min time cap per interval)
What an awesome day of 3RM Back Squats yesterday! A) Strength: Farmers Carry 50m Farmers carry AHAP 4 sets in between each set complete 30 sec L sit hold B) WOD 20 abmat situps 8 single arm db C +J (left-22.5/15) 8 o/head lunge 8 single arm db C +J (right) 8 o/head lunge 200m…