Training WOD: Work up to heavy clean to shoulder to overhead complex: 1 x power clean, 1 x push press, 1 x push jerk, 1 x split jerk Finisher wod: 20 x d/u 15 x straight arm russian swing, 10 x situps 5 x burpees 10 min amrap
Training WOD: A) 5 minutes to complete 60 pistol squats, B) 5 minutes to complete 1000m run, C) 5 minutes to complete 60 wallballs, D) 5 minutes to complete 1000m row, E) 5 minutes to complete 60 d/b single overhead lunge Happy birthday Paul Metcalf !!!!!!!!!!!!!!!!!!!!!!!!!!
WOD Prep: Deadlift to start weight Training WOD: 3 minutes to complete: 3 x deadlifts 150/100 3 x wallclimbs or, 10 hspu, or 10 m hs walk 120m run 6 rounds
WOD Prep: Power Clean to start weight Training WOD: A) 2 x power cleans for 10 min emom, then B)12 min alternating emom of – 10-12 x T2B ( If you can easily do T2B try ghd situps) – 10-12 x med ball cleans
8am + CLASS a) max distance HS walk/max reps HSPU/max push ups 100m run every time you fall down or fail to complete a rep (HS walk (2m) = 5 points/ HSPU (Rx only)= 3 pts; Push Ups = 1pt) 8 min AMRAP score = total points CARDS – but not as you know it…
Annie setting the fastest Fran time today Training WOD: partner up and max row distance, as partner d/b or k/b waiters carry 150m work for 25 minutes
WOD Prep Find moderate 3 rep thruster weight Training WOD: FRAN 21-15-9 Thrusters 42.5 / 30 Pullups Its been great to have Sally back up here for the last month, today is her last day before she heads back to Wellington.
WOD Prep: Power Snatch x 3 ‘touch and go’ Training WOD: 8 x power snatch 50/35 10 x hspu run 400/200/400/200 14 minute time cap Come up with a strategy on how to apply high intensity to this work out so that you are moving fast throughout the WOD. Think of the similarities between the…
21-15-9’s, gotta love em….always going to hurt Training WOD: 1 min at each station -10/8 cal assualt bike – 10 x t2b – 15 x kb swings – 20m plate overhead lunge walk 5 rounds, Accessory work: 10 x 3 strict pullups Use variations such as bands with negative concentric lowering, pause holds at the…
Training WOD: 21-15-9, push press 40/25 with 40 x bar hops between then 21-15-9 db cleans 22.5/15 and wallballs Accessory work: 10 min of anything handstand HAPPY BIRTHDAY LYDIA !!!!!!!!!!!!!!