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Archive for March, 2017

Saturday 1.4.2017

Tomorrow’s WOD is a bit difficult to explain here, and highly dependent on class numbers, so we will brief it in the morning but here are a few key things about it: – The WOD will be in teams of 6-8 (dependent on numbers) – The number of reps/distances will depend on team size – […]

Friday 31.3.2017

10 Rounds for time – 5 Front Squats 60/40kgs 10 Burpee bar touches 50 Double unders Rest 5 min then complete Max reps Deadlifts in 3 min at 100/70kgs

Thursday 30.3.2017

Mobility WOD: 30-20-10 Wall balls 20/14lbs Weight-plate sit-ups 10/5kgs Mountain Climbers Supine Bicycle 30sec. HS hold after each round

Wednesday 29.3.2017

Strength: Alt. Dumbbell Push Press 2 sets of 5 As heavy as possible without breaking reps 2 sets of 3 As heavy as possible without breaking reps WOD: 3 Rounds for time – 10 Snatches 60/40kgs 20 Box Jumps 24/20 inches 30 KB Swings 24/16kgs 40 Double Unders

Tuesday 28.3.2017

Technique: Continuing with hand stand walking -practice kicking up into a HS (off the wall) -start working on actual walking (max distance HS walk) WOD: 10 Rounds for time of – 10 AB Mat Sit-ups 10 Hand Release Push-ups 10 Air Squats 10 Ring Rows

Monday 27.3.2017

Strength: Front Squat 2 sets of 3 at 85% of your 1RM front squat 3 sets of 1 at 90-95% of your 1RM front squat WOD: 21-15-9 Sumo Deadlift High Pull 60/40kgs Shoulder to Overhead 60/40kgs 200m run after each round/set (Complete 21 run 200m, complete 15 run 200m, etc.) If you need to complete […]

Saturday 25.3.2017

Box opens at 5:30am 17.5 Kicks off at 6am We’ll try to run as many as possible in each heat, dependent on judges. 7am Class: In teams of 2 – 25 Min AMRAP of 100 Double Unders 80 KB Swings 24/16kgs 60 Wall balls 20/14lbs 40 Toes to Bar 20 KB Goblet Squats 24/16kgs

Friday 24.3.2017

Strength: Deadlift 2 Sets of 5 at 70% of 1RM DL 2 Sets of 3 at 80% or 1RM DL WOD: 12min AMRAP 20 Alt DB Snatches 25/15 20 Alt Pistols 200m Run

Thursday 23.3.2017

Technique: Continuing with Handstands Practice kicking up into a handstand (on the wall and free standing) Handstand holds (on the wall and free standing) WOD: In teams of 2 for time complete – 5000m Row & max reps burpee box jump overs – Both partners work at the same time, 1 on the rower & […]

Wednesday 22.3.2017

Strength: Push Press 2 Sets of 5 at 65% 1RM Jerk 2 Sets of 3 at 75% 1RM Jerk WOD: For time 100 Double Unders 45 Thrusters 42.5/30 30 Bar facing burpees 15 Bar muscle-ups 100 Double Unders