WOD WOD, August 10, 2018
Friday Highday + 18.2 OMG We going all the way back to 18.2 Metcon (Weight) Complex – Volume Every 3 Minutes x 5 Sets: 3 x Hang Power Cleans 3 x Front Squats 3 x Push Jerk *Build to max load over 5 sets Metcon (Time) "Finisher" For time: 1-2-3-4-5-6-7-8-9-10 D/B Squat 22.5/15kg Bar Facing…
READ MOREOlympic Weightlifting WOD, August 9, 2018
OLY CLUB Warm-up A) The Difabio Flow B) Barbell tech – snatch Hang Snatch (Weight) 15 Minute Open cap: Build to a heavy set of: 1 x Snatch Pull 1 x Snatch (OR P/ Snatch) 1 x Hang Snatch ( OR H/P Snatch ) *Rest 2 minutes between sets *If max reached early : Take…
READ MOREWOD WOD, August 9, 2018
Muscle Up Mayhem Slightly different approach to our Thursday gang 🙂 Some Muscle up play and progressive options – something for everyone to feel like a gymnast ! Gymnastics Gymnastics Skills / Drills Choose one of the following skills to drill : A) Ring Muscle Up B) Bar Muscle up C) Assisted Muscle Up transition…
READ MOREWOD WOD, August 8, 2018
Team WOD Wednesday Cleaning out the cobeys from a big cuppla days Metcon (AMRAP – Rounds and Reps) In Teams of 3 AMRAP in 20 Minutes 60/50 x Cal Bike 60m x Deadball Carry 55/35kg 60/50 x Cal Row 6 x Rope Climbs 2 Roof Share reps, calories, distances as pleased RX PLUS : 65/45kg…
READ MOREWOD WOD, August 7, 2018
Buddy “JACK” A mid week HERO WOD you say? Warm-up A) Bike : 5 x 30/30 B) 3 Sets of : 5 x T Spine Rotations P / side 10 x Baby Position shoulder taps 5 x S/A Kb Press p/side 10 x KB Russian Swings Shoulder Press (Weight) Every 2.30 x 5 Sets Set…
READ MOREWOD WOD, August 6, 2018
bootylicious Mondays A week off the squats – yall should be hungraaaayyyyy for this Warm-up A) Foam Roll : Lower Limbs / Quads / T spine / Lats B) Gym length perfect stretch complex + squat / Burpee C) Glutes Back Squat (Weight) Every 3:00 Minutes x 7 Sets Set 1 : 5 Reps @…
READ MOREWOD WOD, August 5, 2018
PEDAL TO THE METAL Metcon (Calories) IN TEAMS OF 3 10 x 2min ROUNDS 90 Sec ASSAULT BIKE – Total cals 30 Sec Burpees – Total burpees **1 Min rest between rounds** *Share bike however to get as many cals as possible *At 90sec EVERYONE does 30secs of burpees. Score = 1. Total Cals on…
READ MOREWOD WOD, August 4, 2018
Balls to the Wall Metcon (AMRAP – Rounds and Reps) Saturday Chipper In teams of 2 : AMRAP in 20 Minutes 150 x Dubz 75 x Wall Balls 9 / 6kg 50 x Toes 2 Bar 100/80 x Cal Row All reps shared as pleased Option : T2B: Rings / Knee to chest Wall Balls…
READ MOREWOD WOD, August 3, 2018
The Friday Muscle Hustle Accessory Pre WOD prep In Teams of 2 for 14 Minutes – Movement 4 Movement 8 x Single Arm DB Push Press Per side 30 Second x Low Ring Support 8 x Single Arm DB Row Per side – Use same DB as PP ( control Tempo ) 30 Second KB…
READ MOREOlympic Weightlifting WOD, August 2, 2018
OLY CLUB Warm-up A) Barbell tech – Full Clean / Split Jerk / Difabio Flow B) Specific Warm up : E90’s x 3 Sets 5 x Muscle Cleans + 5 x Strict Press – Empty Bar Clean + H.Clean + S.Jerk (Weight) 1 x Clean + 1 x Hang Clean + 1 x Split Jerk…
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