|
WOD
Strength: A) 12 minutes to establish a 3rm Split Jerk B1) 10 BB alternating lunges (in front rack) B2) 10 DB/KB floor press - 3 sets Conditioning: (Buy in) 10 DB burpee box jump step overs @ 12.5/7.5kg - 60/50cm then; 3 rounds 15 hand release pushups 35 double unders (Buy in) 10 DB burpee box jump step overs @ 12.5/7.5kg - 60/50cm
0 Comments
WOD
Strrength: 12 minutes to establish a 3 position power snatch (floor, hang, high hang) Conditioning: 3 rounds for time 15 CTB pullup 12 DB snatch (right) @ 17.5/12.5kg 15 T2B 12 DB snatch (left) @ 17.5/12.5kg WOD
Strength: OHS -12 minutes to find heaviest triple (3RM) Conditioning- for time: 20 DB/KB Squat cleans (17.5/12.5) 200m Farmers walk (17.5/12.5) 20 DB/KB Thrusters (17.5/12.5) 200m Farmers walk 20 KB/DB Squat cleans 200m Farmers walk 20 DB/KB Thrusters WOD
Strength: A1- Bulgarian Split Squat A2- Floor BB Press 5 x 5 Conditioning: On a 4 min timer x 3 400m run 21 KB Swings (24/16) 12 Pullups Rest remainder WOD
Strength: Press 5 x 5 Conditioning: 1 min HS hold (for seconds) 1 min box jumps (for reps) 1 min rest x 4 WOD
"The Chief" 5 x 3 Minute AMRAP's of: 3 power cleans @ 60/40kg 6 pushups 9 air squat - 1 minute rest between rounds WOD
Strength: Deadlift 5 x 5 Conditioning: following a 3,6,9,12 etc. rep ladder in 8 minutes of KB snatch (alternating) @ 24/16kg Pullups V - ups WOD
Strength: Back squat 5 x 5 Conditioning: (buy in) 20 squat cleans @ 75/50kg then; 3 rounds 20 wall balls @ 9/6kg 15 burpee to 6" target WOD
Part 1 Partner "DT" In pairs complete 5 rounds for time 12 Deadlifts @70/50 9 Hang power cleans @70/50 6 Push Jerks @70/50 Part 2 21/15/9 Pull ups Burpers WOD
Capacity/Endurance: Every second minute format complete - Mins 0-2 40m sled push @ 60/40kg Mins 2-4 Row 25/20 calories Mins 4-6 15/12 burpees Mins 6-8 Run 200m Mins 8-10 15/12 T2B/K2E - Work through 4 rotations, hitting each interval at pace and rest remainder. |
  
Archives
June 2018
CategoriesGallery
|
||
RSS Feed
