Friday 23rd November 2018
MED FRI: Warm up snatch and squat to WOD weight PARTNER WOD: Alternating full rounds with Partner 3 Overhead Squats (70/45) 6 Chest to bar pull ups 40 Double unders 28 min AMRAP HAPPY BIRTHDAY CELINA!!!!!
Monday 19th November 2018
Dumbbell Squat Snatch WOD Prep: Working on building weight in db squat snatch WOD: in 6 min complete 800m run – then in remaining time AMRAP 2 Dumbbell squat snatch (22.5/15) 4 O/Head lunge 6 Box jump over (60/50) Alternating arms every round i.e round 1 (left side), round 2 (right side), etc REST 3 min…
Tuesday 16th October 2018
Strength: Back Squats 5 x 10 reps – 1 mins rest between sets WOD: 1 min on:1 min rest Thrusters (35/25) Lateral Bar Hops KB Swings (24/16) Cals Bike 3 rounds – score = reps per round
Thursday 11th October 2018
Strength: 8 mins to find complex start weight then Every 2 mins for 10 mins (5 sets) Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps *This works by doing 1 shoulder press + 3 push press + 5 push jerk in one set *Increasing weight each set Finisher 21 Box jump over…
Wednesday 3rd October 2018
Gymnastics, EMOM 8 mins: Min 1) 40 sec hollow rocks Min 2) 40 sec Superman against wall WOD: 100-m walking lunge then 10 rounds of 5 handstand push ups 10 medicine-ball cleans 9/6 15 sit ups 100-m walking lunge For time (25 min timecap)
Wednesday 26th September 2018
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…
Tuesday 18th September 2018
A) STRENGTH: Hang power clean + power clean 15 mins to find HEAVY complex (similar to yesterday, look to complete working 8 sets) B) WOD: 2 Power Clean (90/65) 8 Alternating pistols 10 Hurdle box jumps (75/60) 12 min AMRAP
Friday 7th September 2018
A) Clean + Jerk complex 18 min to find a heavy complex of : Power Clean + Hang Squat Clean + Jerk B) WOD Run 400m 10 Shoulder 2 OH (80/55) 3 Rounds for time (11 min time cap)
Friday 27th July 2018
LINDA aka “the 3 barbells of death” MOVEMENT RX…………….REGIONALS INTERMEDIATE …
Tuesday 10th July 2018
a) Tabata 8 Rds of each L sit hold rest 30 sec Pull up bar hang b) 4 Rounds For Time 100 Double unders 20 Db Box Step Over (M=22.5kg/50 cm F=15kg/40cm) 18min AMRAP