WOD
Strength: Hang power clean 5 @ 50,65,80, 3 @ 85, 2 @ 90, 1 @ 95% ... Deadlift 3 EMOM x 10 @ 65-70% Conditioning: 150 double unders 75 V-ups 50 alternating DB snatch @ 27.5/17.5 ++Mobility WOD++ Kicking off next Thursday we will be adding in a weekly Mobility WOD to our timetable. This session is your chance to become supple and improve all those niggly areas of reduced flexibility, tightness, soreness and general stickiness! The MWOD will combine stretching with active movements, band work, rolling, trigger point release and isolated muscle stretching /strengthening. Ultimately this is designed to help you relieve pain or niggles that may stem from day to day, week to week training. Our main aim with this class is to improve recovery, joint health, and range of motion. Optimal mobility is the foundation to better movement patterns and when you move better, your body rewards you with a stronger, faster and fitter you so you can perform at your peak! The MWOD will be held Thursday nights at 6:30pm and is inclusive to all members.
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WOD
Overhead Squat 5 @ 50,65,80%, 3 @ 85%, 2 @ 90%, 1 @ 95% ... Shoulder Press 3 EMOM x 10 minutes @ 65-70% Metcon (AMRAP - Rounds and Reps) AMRAP in 7 minutes 7 HSPU 14 front rack lunges @ 52.5/35kg WOD
On a 30 minute timer Run 5km AMRAP in remainder... 10 pullups 10 wall balls SWOD Bench press 5-5-3-3-1-1-1 * 5-7 tyre flips after each set 3 x 40m sled push (AHAP) Alternate with 3 x 8 bent over row 3 rounds for weight/time 5 bench press @ 85% 5 deadball overs (AHAP) 5 deadball carry WOD
Conditioning: 4 x 5 minute AMRAP's for total accumulate remainder reps * 3 minutes rest between each ... 1) 1km row Max burpees in remainder 2) 30 power snatch @ 42.5/30 Max burpees in remainder 3) 30 strict pullup Max burpees in remainder 4) 30 power clean @ 52.5/35 Max burpees in remainder WOD
Strength: Front squat 5 @ 50,65,80, 3 @ 85, 2 @ 90, 1 @ 95% ... Back squat 3 EMOM x 10 @ 65-70% Conditioning: 3 rounds Run 400m 21 abmat sit-up 12 T2B WOD
Complete all in 45 minutes (any order) 1. Max Effort 500m Row ... 2. 30 CALS AIRDYNE (Time) 3. BACK SQUATS @ 60/40kg AMRAP in 2 minutes RX PLUS- 80/55kg 4. Metcon (Time) 100M SLED PUSH FOR TIME 80/50kg 5. 1RM: Power Clean 10 Minutes to find 1RM 6. Muscle-ups Max Reps in 3 minutes 7. Pull-ups Max Reps in 3 minutes WOD
Deadlift (5 @ 50,65,80, 3 @ 85, 2 @ 90, 1 @ 95) ... Hang Power Clean (3 x 5 @ 70% (of 1rm power clean)) Conditioning For time: 200m MB carry then 2 rounds 15 deadlifts @ 100/60kg 25 MB situps @ 9/6kg 200m MB carry WOD
Strength: Strict press 5 @ 50,65,80, 3 @ 85, 2 @ 90, 1 @ 95% ... Overhead squat 3 x 5 @ 75% Conditioning: On a 10 minute timer 10-1 overhead squat @ 42.5/30kg 10 jump lunges (each round) Max burpees in remainder WOD
A1: Toes-To-Bar (Odd minutes: 8-12 reps) A2: Hollow hold (Even minutes: 15-30 seconds ) ... Metcon (3 Rounds for reps) 3 rounds each for time/ rest as needed between Row 500m 200m sandbag carry Run 400m SWOD "3 bars of death" Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift (1.5 Body Weight) Bench Press (Body Weight) Clean (3/4 Body Weight) Scale loads as needed. Clean is full squat. WOD
Strength: A1: 3 TGU (each) A2: 10-12 ring rows ... x 4 Skill: EMOM x 6 HS walk Conditioning: 4 rounds for total reps 1 minute ring dip 1 minute rest 1 minute alternate KB snatch @ 24/16 1 minute rest |
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