WOD
Strength/skill: 4 rounds for total reps A1: Rope climbs (1 minute) * Immediately into A2: Double unders (1 minute) * Rest as needed between rounds Conditioning: 'Randy' 75 power snatch @ 35/25 Epic goings as of late crew, big numbers on some of our 1rm tests and some solid work into some spicy conditioning workouts that have been dished out.. Yewww! That being said it's super important that you're maximising you're recovery outside the box so you can continue to perform at your peak inside. Check out this insightful read on 10 ways to optimise your gainz! http://www.theboxmag.com/art…/how-to-kill-your-next-wod-9564
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WOD
Overhead Squat (5-5-3-3-1-1-1) Metcon (4 Rounds for reps) Tabata - 8 rounds of 20/10 for total reps 1) 7m shuttle 2) Thruster @ 32.5/20 3) Abmat situp 4) KB swing @ 24/16 WOD
GOAT Skill EMOM x 7 Metcon (4 Rounds for reps) 4 rounds for total reps 1 minute bench press @ 60/30 90 seconds rest 1 minute row (cals) 90 seconds rest 1 minute T2B 90 seconds rest SWOD "Snatch" 1) Drills and position work 2a) snatch pull 5 x 5 2b) snatch balance 5 x 3 3) hang snatch Heavy single WOD
Strength: Front squat 5,5,3,3,1,1,1 Conditioning: AMRAP in 15 7 front squat @ 60/40 14 box jumps 7 burpees 14 wall ball @ 9/6 WOD
Strength: Strict press 5,5,3,3,1,1,1 Conditioning: 'Grace' 30 clean and jerk @ 60/40kg WOD
Strength: Back squat 5,5,3,3,1,1,1 Conditioning: In pairs alternating movements AMRAP in 14 minutes 10 burpees box jumps @ 60/40 15 front squats @ 50/35kg Run 200m WOD
Strength: Deadlift 5,5,3,1,1,1 Conditioning: 3 x 3 minute AMRAP's/ rest 3 between 15 T2B 40m broad jump Max KB snatch @ 24/16 in remainder * score = KB snatch Just a reminder we're away in the Gong for regionals this weekend! Charlotte and big rig Mark Williams who you may know from our lunch crew will holding the fort in the interim. Get around them with the same respect you give to us. We'll be hitting up a few more 1rms over the next few days so make sure you get in, go hard and log something spesh into Wodify for us to see! Looks as though you've all got the hang of checking in and navigating your way around now. Couple of cheeky profile pics, few comments, love it! all part of the fun. Keep it up crew!! WOD
Skill/warmup HS walk for distance 5 x 30 seconds on/30 seconds off Strength: A1: 3-5 strict hspu A2: 3-5 strict pullup X 4 sets * scale with deficit/weight as needed Conditioning: 21-15-9 Hang power clean @ 42.5/30 9-15-21 Hand release pushup WOD
EMOM x 8 odd - 'Goat' evens - row/run 150m Metcon (Time) 2015 Regionals WOD 3 1.6km run 50 OHS @ 60/40 100 GHD (subbed with Abmat situps) 150 double unders 50 SDHP @ 60/40 100 box overs @ 60/50cm SWOD- Remember your socks!! Rope climb variations Rope Climb (1-3 unbroken) Tommy V (Time) **in pairs** 21 Thrusters, 52.5kg 12 Rope Climbs, 15' 15 Thrusters, 52.5kg 9 Rope Climbs, 15' 9 Thrusters, 52.5kg 6 Rope Climbs, 15' WOD
Strength: Bench press 5,5,3,3,1,1,1 Conditioning: 3 x 3 minute AMRAP's 15 ring dips 200m farmers walks @ 24/16 Max burpees in reminder * score = burpees ++Wodify is now in full swing! Remember to check yourself in at the box or on the app which you should all have downloaded by now and start logging some scores 💪++ |
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