WOD - Tuesday 8 July 2014

Tuesday, July 08, 2014

SKILL:  5 mins Hollow Holds and Tight Arches

STRENGTH:  

10 mins to find 5rm

10 mins to do 30 x squat cleans

 

YESTERDAY'S WOD

3 Rounds:

15 x Toes 2 Bar

30 x KB Swings 24/20kg

15 x OHS 45/30


WOD - MONDAY 7 JULY 2014

Monday, July 07, 2014

SKILL:  WALL BALLS 5 X 10 REPS

STRENGTH:  

10mins to work up to a 3RM snatch

10 min EMOM

2 x snatch grip deadlift

2 x OHS

 

WOD:

To be revealed at the box :)


wod - Friday 4 July 2014

Friday, July 04, 2014

SKILL:  RING DIPS  5 X 6-8 REPS

STRENGTH:  15 mins to find max weight

1 Hang Snatch

3 Overhead Squats

 

WOD:  For time

50 Burpees

40 Sit Ups

30 KB Swings 20/24kg

20 Pull Ups

10 Handstand Push Ups


WOD - Thursday 3 July 2014

Thursday, July 03, 2014

SKILL:  5 mins hollow holds and tight arches;  5 mins DU practice

STRENGTH:  Deadlift 8-8-5-5-3-3-3-3

 

YESTERDAY'S WOD:

For Load, not Time

6 sets of increasing weights each set 

3 x (1xHigh Hang Squat Clean + 1 x Hang Squat Clean and 1 xClean)


WOD - Wednesday 2 July 2014

Wednesday, July 02, 2014

SKILL:  Wall Balls 5 x 8 reps

STRENGTH:  Power Clean 5-5-5-3-3-3

 

YESTERDAY'S WOD:

4 Sets x 3 min AMRAP, 1 min rest between sets

10 Burpees

 15 KB Swings 24/20kg

(Restart each AMRAP from beginning)


wod - Tuesday 1 July 2014

Tuesday, July 01, 2014

SKILL:  Handstand PushUps 5 x 5 reps

STRENGTH:  Push Press 5-5-3-3-2: 3 x 1rep

Yesterday's WOD:

400m run buy in

10,9,8,7,6,........2,1 of Front Squat

1,2,3,4,.....9,10 Pull Ups; Box Jumps

400m run buy out

20 min cap


Monday 30 June 2014

Monday, June 30, 2014

SKILL: 

Pull Ups  5 x 10 reps

STRENGTH:

Front Squats 8-5-5-5-3-2-1-1

 WOD:

All to be revealed at the box :)  

Each day we will post the previous day's WOD.  On Mondays, there is no WOD posted, as Sunday is Rest Day :)  The day for your body to recover....


WOD - Saturday 28 June

Saturday, June 28, 2014

 

Open Gym focusing on Squat Holds and Handstand Holds

Today's movements

Muscle Ups

Clusters

Wall Climbs

400m Row

Strict Pulls

Bench

HSPU

Snatch Complex

(The rest is a surprise at Saturday morning open gym)  ENJOY!


WOD - Friday 27 June

Friday, June 27, 2014
TODAY'S SKILL AND STRENGTH 

Warm Up/Skill:   50 x Air Squats

STRENGTH:  Squat Clean and Jerk

5-5-5-3-2-2-1-1

 

 

Yesterday's WOD, Skill and Strength

SKILL:  RING DIPS 5 X 10

STRENGTH:  DEADLIFT 8-5-3-3-3-3-3

WOD:    15 MIN AMRAP

9 Deadlifts (70/45kg)

12 Push Ups

15 Box Jumps (24"/20")