|
WOD 'Gauntlet' Reminder next Saturday will be a special 'little hero' fundraiser WOD. There'll be a $10 donation with all funds raised going toward John Bishop. It's a superhero theme so have some fun with it and get involved for a great cause. 
0 Comments
WOD Strength: Deadlift 3 @ 80,85,90% ... EMOM 3 power clean x 7 -technique focus 60% Conditioning: 'Helen' 3 rounds Run 400m 21 KB swings @ 24/16kg 12 pull-ups 
WOD Strength: A1: 5 ring dip *adv 3-5 muscle up A2: 1 TGU x 5 sets... Conditioning: 10-8-6-4-2 HSPU 16-14-12-10-8 T2B 'Flight simulator' Unbroken double sets working up then down: - option 1: 5-50-5 - option 2: 3-30-3 - option 3: 1-10-1 
WOD Conditioning: (in teams of 3) Part 1 AMRAP in 15... Max distance row 100m farmers walk @ 32/20kg - pace set Rest * Rotate on pace set, score = row metres Part 2 AMRAP in 15 Max lengths broad jump (10m = 1) 200mb carry - pace set Rest * Rotate on pace set, score = broad jump lengths 
WOD Strength: Press 1 x 3 @ 80, 85, 90% ... EMOM 2 split jerk x 7 - 60% technique focus Conditioning: 4 x 2 min AMRAP rest 1 min between 10 STO @ 40/30 200m run Max burpees *score = burpees 
WOD Strength: Back squat 1 x 3 @ 80, 85, 90% ... EMOM 2 hang snatch - 60% technique focus Conditioning: for time - 10-8-6-4-2 OHS @ 60/40kg 2-4-6-8-10 box jump @ 75/60cm 
WOD
In pairs for time, one partner working at a time: 200 Double unders 150 Wall balls... 100 Box jumps 50 Man makers *Every 5 minutes run 400m as a pair **30 minute time cap WOD
Strength: Deadlift 3 x 5 @ 80% ... A1: DB renegade row x 16 A2: KB farmers walk x 100m x3 Conditioning: For total reps - 1 min KB swing 2 min double unders 1 min KB swing 2 min double unders WOD
Strength: A1: 8 BB floor press A2: 6-8 BB rollout x 4... Conditioning: 'Open WOD 14.5' 21/18/15/12/9/6/3 Thrusters @ 42.5/30 Bar facing burpee * 18 min cap - push hard legends WOD
STRENGTH: 1-3 rope climbs (scale as needed) x 3 sets for technique and qlty * 3 wall walks after each ... Then 1 x max effort in 2 mins Conditioning: For time - 40 KTE 40 pullups 20 KTE 20 pullups Or, 40 T2B 40 CTB 20 T2B 20 CTB * make sure standards are met! |
  
Archives
June 2018
CategoriesGallery
|
||
RSS Feed
