|
WOD Back squat 10 minutes to find 8rm EMOM for load/qlty Mins 1: 5 front squat Mins 2: 10 box jump @ 24/16" Mins 3: 15 V-up X 5 rounds ***NEW T's and Tops are in guys!!!*** $30 a pop, sizes are limited so get in ASAP!! - Mens T's and sleeveless - Womens singlets Also taking pre-orders for Hoodies @ $50, will be finalised by Monday! Big shoutout to Chris Cooper of studioband.com.au for finalising our design!!! 
0 Comments
 WOD EMOM for 10 minutes 1 Snatch + 1 Overhead squat Conditioning: 5 rounds for time 5 Power Snatches, 50/35 kg 20 AbMat Sit-ups Run, 200 m 1 minute rest BW strength:
A1: Strict Pullup (3 reps for weight) A2: Ring pushup (6-8 or 10-12 reps) A3: Pistols (10 reps alt legs) X 4 sets. Alternating between movements. Conditioning: 20-15-10-5 reps, for time of: Pull-up Broad Jump, 15 m (stays a constant distance) Burpee Broad Jump, 15 m WOD
In pairs: AMRAP in 20 minutes 1km row buy in - once 15 hand release pushup 15 box jumps 15 kb swing ANZAC DAY HERO WOD "BAIRD" Buy in- 600m RUN Men- 2mins Women - 3 mins then: 3 Rounds- AMRAP 1 min Pullups 1 min Deadlifts (90/70kg) 1 min lateral burpees 1 min rest 
WOD Strict Press 7 x 2 (Quality, nothing over 80%) AMRAP in 12 minutes: 8 Thrusters (45/30kg) 8 Chest to bar pullups 200m Run WOD Capacity/endurance Mins 0-2:30; row 500/400m Mins 2:30-5:00; 20m shuttle x 20/15... Mins 5:00-7:30; 100/75 double unders Mins 7:30-10:00; 60m sled @ 60/40kg Repeat for 4 cycles 
 WOD
Deadlift 7 x 2 (positioning and quality nothing over 80%) For time 21 hang power clean @ 50/30kg 21 t2b 15 hang power clean @ 60/40kg 15 t2b 9 hang power clean @ 70/45kg 9 t2b  WOD
Back squat 7 x 2 (speed and quality nothing over 80%) Chipper (In pairs partition as required) 100 cal row 80 wall ball 60 burpee bar hop overs 40 front squat @ 70/45kg 20 hspu WOD Starting each part every 10 minutes Part 1) On an 10 minute clock Run 1.6 (in 4 x 400m shuttles)... Part 2) 10 minutes to find 3rm sto anyhow (no rack) Part 3) AMRAP in 10 minutes + 5 ladder HR pushup V-up Jump squat 5,10,15 etc 
|
  
Archives
June 2018
CategoriesGallery
|
||
RSS Feed
