Olympic Weightlifting WOD, September 13, 2018
OLY CLUB Warm-up A) Difabio Flow B) Clean and Jerk BB Tech Clean and Jerk (Weight) 20 Minute open cap ENJOY Accessory 4 x 8 RL : Light / Smooth SUPERSET 4 x 8 Shoulder Press : Light / Smooth
READ MOREWOD WOD, September 13, 2018
Power to the People Warm-up A) Gym Length athletc flow inc Cossack squats B) Barbell Tech Power Clean (Weight) Last tested 24/5/18 Every 2:30 x 7 Sets Set 1 : 3 @ 55 % Set 2 : 3 @ 65 % Set 3 : 1 @ 75 % Set 4 : 1 @ 85 %…
READ MOREWOD WOD, September 12, 2018
HELEN Last taken on 20/12/17….. get someeeeeeeee Weighted Pull-ups (Weight) Last competed 23/5/18 Every 2 minutes x 7 Sets 1-1-1-1-1-1-1 Add load as pleased OPTION A) E2MOM x 7 : # Bodyweight strict pull ups B) E2MOM x 7 : 3 x Pause Banded Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell…
READ MOREWOD WOD, September 11, 2018
Baby got BACK Warm-up A) Extended Hip Flow sequence B) Rotating EMOM 9 Minutes 1: Tempo Wall Ball Squats 2. Low Ring Support 3. Glute Walks Back Squat (Weight) Every 2:30 x 7 Sets Set 1 : 5 @ 55 % Set 2 : 3 @ 65 % Set 3 : 1 @ 75 %…
READ MOREWOD WOD, September 10, 2018
Pushing Tin Warm-up A) 10 x 10m Shuttles B) 3 Sets 5 x T Spine rotations 5 x Dive Bomber Pass Throughs 10 x Push up shoulder taps 5 x Strict press…PP…PJ ( Alternate each round ) C) Box HSPU progression Push Jerk (Weight) Compare to 2/6/18 Every 2:15 Minutes x 7 Sets Set 1…
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The JJ express Metcon (AMRAP – Reps) Surprise for reps 😉
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Hot shoe Shufflin Metcon (Calories) In Teams of 2 3 Minutes on / 3 Minutes off x 4 rounds each ( 24 minutes ) 10 x Box Jump on and over 24 / 20" 10 x D/B Hang Clean and Press ( 5/5 ) 22.5/15kg 10 x Box Jump on and over 24/20" 100m Sprint…
READ MOREFriday Feelzzz WOD, September 7, 2018
Your favourite African is back 😁 Power Clean and Push Jerk (1×1) Power Clean to Push Jerk max 10 mins Work to a heavy single. 1 power clean + 1 push jerk *Rest 1 -2 mins between heavy sets Bench Press (3×1) 15 mins: Complete the following: Set 1 : 5 reps Bench press @…
READ MOREWOD WOD, September 7, 2018
CROSSFIT Warm-up A) Banded Hips x 2 Minutes B) 3 Sets of 8 x B/B RDL 8 x Stationary Spider Lunges 8 x Baby Shoulder Taps 8 x BB Glute Bridges C) T2B Play Metcon (Time) 5 Rounds for time – 14 Minute cap 10 x Bar Facing Burpees 10 x Deadlifts 85/55kg 10 x…
READ MOREOlympic Weightlifting WOD, September 6, 2018
OLY CLUB Tonight, The Magic is in the movement. Want to lift more? Move well… Snatch Balance (Weight) E2:00s x 4 Sets: 5 x Pause Snatch Balance *For Quality , speed , positioning Power Snatch (Weight) 15 Minute Open cap Power Snatch + Hang Power Snatch Build to 65 % of max only – hold…
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