WOD
Stength: Box Squat 5,5,5,5,5 Lift every 2 minutes Conditioning: 5 Rounds for time- 200M Medball carry (9/6kg) 10 Pullups 20 Goblet Squats
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OPEN WOD 14.5
21-18-15-12-9-6-3 reps for time of: Thrusters (43/30kg) Bar facing Burpees WOD
Odds/Evens Format Handstand Push-up 5-5-5-5-5 Weighted Strict Pull-up 3-3-3-3-3 using heaviest weight per set Run Christine 3 rounds for time of: Run, 400 m 12 Deadlifts (bodyweight) 21 Box Jumps, 24/20 in WOD
Strength: A1) Front Rack Walking Lunge 8-8-8-8 A2) Floor Press 8-8-8-8 using heaviest weight per set Conditioning: For time: 80 Double Unders -- then -- 3 rounds of: 12 Push Up (Deficit)s 16 Jumping Split Lunges 20 Kettlebell Swings, 24/16 kg -- then -- 80 Double Unders **Brawners, a quick reminder Fitwars rego has opened, commit early and use the next 12 weeks to prepare** WOD
Strength: 'bear complex' 3,3,3,3,3 Conditioning: 'Franrap' As many rounds as possible in 9 minutes of 21/15/9/21/15/9 etc. Thrusters @ 42.5kg Pullups Second to last Open workout has been announced and it’s a beauty! We’ll run the workout in the same fashion as the others with split heats.
This week we’ve been thrown a chipper style AMRAP of a series of exercises with the aim of seeing h...ow far you can get in the 14 minute cap as opposed to busting out a heap of rounds. A good WOD to test your engine expose what skills are your strengths and what can be improved. Go hard and chip away at every rep! WOD Open Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target (14 lb. to 9-foot target) 30 cleans, 135 lb (95lb) 20 muscle-ups WOD
Extra mobility: Neck/shoulder junction - Barbell smash Strength: A1: Deadlift A2: HSPU 5,5,5,5,5 Skill/conditioning: Muscleup transition work Then; 3 x 1 min AMRAP/1 min rest 5 ring dip 10 ring row Or; 3 x 1 min AMRAP/1 min rest Muscleup WOD
Strength: Complex of - 1 power snatch + 1 hang squat snatch + 2 OHS X 5 sets Conditioning: Part 1) Tabata mash up - 8 alternating sets of 20/10 for total reps ... Hang power clean @ 50/32.5kg Shoulder to Overhead @ 50/32.5kg Part 2) For time: 500m row 40 lunge steps with plate OH @ 20/15kg 30 burpees onto plate 20 ctb pullup 10 wall walks |
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