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Month: June 2017

Monday 19th June 2017

June 19, 2017Ness

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!!!!!!!!!!!…

Saturday 17th June

June 17, 2017Ness

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…

Friday 16th June 2017

June 16, 2017Ness

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….

Thursday 15th June 2017

June 15, 2017Ness

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

Wednesday 14th June

June 14, 2017Ness

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…

Tuesday 13th June

June 13, 2017Ness

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

Monday 12th June 2017

June 12, 2017Ness

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 !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!  

Friday 9th June 2017

June 9, 2017Ness

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

Thursday 8th June 2017

June 8, 2017Ness

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,…

Wednesday 7th June 2017

June 7, 2017Ness

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 

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