WOD WOD, November 1, 2018
Squats with tha lot MOVEMBER DAY 1 : Would be rude not 2 squat Warm-up A) Foam Roll Quads B) Bike 5 x 30/30 C) Old School Hip flow D) Glutes / Barbell Tech Pause Back Squat (Weight) Every 3.00 x 8 Sets 5 @ 60 % 4 @ 70 % 3 @ 80 %…
SEE EVENTOlympic Weightlifting WOD, November 1, 2018
OLY CLUB Warm-up A) Difabio Flow / Barbell Tech Hang Clean (Weight) Every 2.30 x 5 : 1 x Power Clean Plus 2 x Hang Squat Clean BUILDING Push Press (Weight) Every 2.30 x 5 1 x Push Press Plus 2 x Split Jerk BUILDING Front Squat (Weight) Every 2.30 x 5 3 x Front…
SEE EVENTWOD WOD, October 31, 2018
Double Dipin Gymnastics GYMNASTICS SKILL PLAY / STRENGTH *Team up with buddy you will WOD with and drill chosen skill – KEEP IT SHARP E2MOM x 5 Sets : OPTION 1 : 1 x Muscle up / strict Muscle up into 3-5 x Dips + 10 Second Support OPTION 2 : 1 x Jumping Muscle…
SEE EVENTWOD WOD, October 30, 2018
Dumbelldore Warm-up 30 seconds skipping 20m SA overhead Carry each side 5 x scap pull up + 5 x Strict knee Raises 30 Seconds Dubz 20m SA overhead Carry each side 5 x scap pull up + 5 x kipping knee 2 chest 30 Seconds dubz practice 20m SA overhead carry 5 x Scap Pull…
SEE EVENTWOD WOD, October 29, 2018
Monday BANAGAS Power , strict strength and plenty of time to dial in the techas… thats ya Monday Menu. Few solid days of conditioning under the belt, enjoy the barbell goodness of today! Warm-up A) Mackay Complex B) Barbell tech – PC / Press Power Clean (Weight) Every 2:30 x 7 3 x Power Cleans…
SEE EVENTWOD WOD, October 28, 2018
Sunday Funday Team work makes the dream work Metcon (Time) For time : 40 Minute cap In teams of 3 500/400 cal Assault Bike *1 Player must be holding 2 x 24/16kg KB"s in front rack at all times *Share everything as needed OPTIONS Bells : Reduce load accordingly Ski erg : 400/300 cals
SEE EVENTWOD WOD, October 27, 2018
HALLOWEEN CHAMBER STYLE Metcon (AMRAP – Rounds and Reps) In Pairs – 24 minute AMRAP 66 x Calorie row – split anyway 10 Rounds of ( 5 Rounds each / ROUND 4 ROUND) 13 x DB Push Press 22.5/15 13 x Box Jump over 24/20" 13 x KB Swings 24/20" 310m run together … OPTIONS…
SEE EVENTWOD WOD, October 26, 2018
Front Squat Fridays Warm-up A) Full body Foam Roll B) Lunge flow – Squat Prep Glute Pulls / Hip Pulls / Lunge and Reach / KB cossack / Ankles Paused Front Squat (Weight) Rotating EMOM 18 minutes Minute 1 : 3 x Pause Front Squats Minute 2 : 1-2 x Rope climb / Variation –…
SEE EVENTOlympic Weightlifting WOD, October 25, 2018
OLY CLUB Warm-up A) Difabio Snatch Prep B) BB Techas : Snatch Balance / Power Snatch / Snatch Snatch Balance (Weight) E2:00 x 4 Sets 5 x Pause / Heaving Snatch Balance *Pause in best receiving position *Pick 1 x Load – lift over all 4 sets *Work speed and positioning Hang Snatch (Weight) 15…
SEE EVENTWOD WOD, October 25, 2018
Run n Carry Necessities WARM UP / RUN PREP / MID LINE ACTIVATION : Run 400m Then In teams of 2 – 40m SA Famers carry Right – heavy 40m SA Farmers Carry left – heavy 30 second deaball plank – forward / backward rocking motion 10 x Lateral Glute walks each way Complete 3…
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