a) strict press superset with Ukrainian squat jumps Strict press: 12 – 10 – 10 – 8 – 8 Ukrainian squat jumps: 10 – 10 – 10 – 10 – 10 WOD In 5 minutes complete 15 thrusters 42.5?30 15 chest to bar pull ups *If you make the time cap, repeat again *If you […]
Kipping Warm Up a) 5 sets of max effort pull ups Rest 1 minute between efforts b) 5 sets of max effort toes to bar Rest 1 minute between efforts WOD 3 rounds for time 75 double unders 50 KB swings 24/16
Back Squat 5 x 7 @ 80% 1RM Partner WOD 1 minute on, 1 minute off 10 rounds eaach 8 deadlifts 6 hang cleans 4 front squats 2 shoulder to overhead *Max lateral burpees in remaining time Score = burpees
Rowing technique/skill 2 x 500m rows WOD 5 x 1 gate sprints, 15 sec rest 3 x 2 gate sprints, 30 sec rest 1 x 4 gate sprints, 30 sec rest 5 x 1 gate sprints, 15 sec rest
15 mins to establish 1RM deadlift WOD Buy in: 50 air squats 10 rounds 5 HSPU/HR push up 10 ab mat sit ups 15 box jumps Cash out: 50 air squats
EMOM 10 min 3 power cleans 2 hang cleans 1 split jerk WOD 1 minute at each station rest 1 minute at the end Wall balls KB swings 24/16 Weighted lunges 50/30kg, split lunges (1 round weighted, 2nd round split lunges) Pull ups
Strength Endurance Training Every 90 seconds for ten rounds 5 front squats 5 push press 5 thrusters *Finding the heaviest weight for the complex WOD 4 x 3 minute intervals 1 minute rest between 30 double unders 10 lateral burpees 5 thrusters 60/35kg
Warm Up 3 banded sprints to bin Back Squats 4 x 9 @ 75% 1RM WOD For time 20 double unders 5 KB swings 40 double unders 10 KB swings 60 double unders 15 KB swings 80 double unders 20 KB swings 100 double unders 25 KB swings Rest 2 minutes 3 rounds for time […]
Pistol Squats – Ankle mobility stretch and opening – Anterior tibialis smash with barbell – Air squats – Progressive overloads – Activation vs de-activation points – Elevated heel WOD 5 rounds for time 20 pistol squats 20 v-ups 20 HR push ups
16 min EMOM Odd – 5 hang squat cleans 80/50 Even – 15 step down box jumps Partner WOD 1 minute on, 1 minute off, 8 rounds each 10 thrusters 50/35 Max lateral burpees