WOD Prep Power Clean into hang squat clean work to 10-15kg above end weight. Training WOD: 7 min amrap of : 5 x power cleans 50/35 8 x pullups 5 burpees rest 2 min, then 7 min amrap of 5 x hang squat cleans 60/45 8 x hspu 5 x burpees, HAPPY BIRTHDAY LIESL!!!!!!!!!!!…
8am + CLASS Individual: 12 Alternating Dumbbell Snatch (22.5/15) 10 Burpees 10m Handstand Walk (3 Wall Climb) 10 min AMRAP TEAMS OF 3 (Male or Female) 75 Back Squats (60/40) 50 Pullups 25 Shoulder to Overhead (60/40) 75 Front Squats (40/30) 50 Pullups 25 Shoulder to Overhead (40/30) 75 Overhead Squats (30/20) 50 Pullups 25…
Training WOD: emom: – 12-15 box jumps – dead ball hold on chest -10-12 Toes 2 bar -3 x clean 90/60 5 rounds 10 minutes of high skill practice such as m/u, handstands support holds etc….
Training WOD: PARTNER CINDY 5 Pullups 10 Push Ups 15 Air Squats Partner A complete 1 round then Partner B complete 1 round – alternating 30 min AMRAP
Training WOD: Sumo Deadlift, 5×5 Either work up to heavy 5 reps or stay on the same weight. Today use a squat width stance with arms just on the inside of the legs. Finisher WOD: 3 x strict pullups 10 x hang dumbbell snatch 20 x D/U or 40 single skips 6 min amrap Aim for…
WOD prep: O/H squats x 2 reps, 14 minutes to build to start weight Training WOD: every 5 min complete: 5 x o/h squats @80/55 20 x unbroken k/b swing 3/2 x rope climbs 5 rounds
Training WOD: 1000m run 60 x Box step ups 50/40 (22.5 / 15) 200m farmers carry (22.5 / 15) 1000m run Aim to complete within 20 mins Happy Birthday Annalise !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
A little bit of fun on the bike and rowers…. WOD Prep: Power c;lean x 3’s Training WOD: 8 x burpee box jump overs 60/50 6 x power cleans 60/40 4 rounds then 6 x burpee box jumps overs ( flip to higher box) 4 x power cleans add 10/5 kg of weight 4 rounds
Training WOD This is broken down into sections. First one is practicing d/u and core and shoulder strengthening. A) 1 min of D/U attempts/practice or 40 d/u then 100m dumbbell waiters carry overhead. swap hands at the 50m mark, ideal weight is 22.5/15 12 minutes for quality. Within 1 min you may get 15 reps,…
WOD Prep: Clean to 5 x front squat Training WOD: 15 x front squats 70/45 20 x deadlifts 4/2 x m/u, jumping m/u or 6 x strict pullups. 16 min AMRAP