WARM UP Agility ladder SKILL DB thrusters WOD For time: 3 gate runs 20 DB thrusters 20 ab mat sit-ups 2 gate runs 15 DB thrusters 15 ab mat sit-ups 1 gate run 10 DB thrusters 10 ab mat sit-ups FINISHER Rope climbs
Awesome stuff today guys. Put you all through some paces with the body building exercises but I promise you great results with constant work on these areas. The wod was an absolute ripper, with some awesome scores. Tomorrow bring your ropes and get ready to push extra hard! Body Building Session 3 Rounds 20 Bicep […]
WARM UP Forwards rig run-hop back (R) Backwards rig run-hopback (L) Side step (R) rig run-grapevine back Side step (L) rig run-grapevine back SKILL Power snatch WOD 2 rounds: 1 min max snatch rest 20 seconds 2 minutes max KB swings rest 20 seconds 3 minutes max burpees rest 2 minutes between […]
Leg conditioning aka effing the legs up. Heap of hypertrophy lunges to accompany our from squats today! Then the “Can I switch the cleans and burpees around” WOD. The answer was no & you all accomplished it, no worries. Some shout outs to Kayla stacking it over bar & Courtney walking around the bar delirious instead […]
WARMUP On command SKILL Hang clean WOD 10 minute AMRAP 7 hang cleans 7 box jumps 7 wall balls FINISHER Tabata row
WARM UP 200m run 3 rounds: 15 second KB squat hold 10 air squats 5 inchworms MOBILITY Squat opener STRENGTH Back squats 7 sets of 5 Work up to heaviest 5RM FINISHER Prowler – death by weight
Pretty awesome day! Back squats were ‘eavy. PBs galore, even after that 1km run. Had some really awesome hustles on that WOD! Michael tested out part of the RX Friday WOD for UG and clearly died. We got him. The teens killed it with their hang snatches. Was incredibly impressed with those beasts! Happy Friday […]
WARM UP Tabatha: Squats Push-ups Tuck jumps Kipping swings SKILL Double unders Hang power snatch WOD 7 min AMRAP 20 air squats 15 double unders 10 hand power snatch FINISHER Basketball
Partner WOD Buy In – 2 Gate Runs (with ball, one partner runs with ball, other doesn’t have a ball and then they switch) 100 Goblet Squats with KB 24/16 150 Ab Mat Sit Ups 100 Shoulder to Overhead 50/30 150 Mountain Climbers 100 Squat Jumps with KB Cash Out – 2 Gate runs same […]
WARM UP 10 squats into forward rolls 10 push-ups into lunge walk 10 sit-ups into broad jump SKILL Toes to bar WOD 200m run 20 burpees 20 KB swings 20 toes to bar 20 wall balls 20 mountain climbers 200m run FINISHER Handstand skill work