WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats

  • WOD Blog | Workout of the day

    FRIDAY 14-12-2018

    - by Admin

    HAPPY BIRTHDAY TO SIMONE DU PREEZ AND RYAN FARRELL!

    CONDITIONING

    8 rounds for time of:
    12 cal. row
    9 burpees w/ jump to target
    6 Dbl DB power jerks, 25/17.5

  • WOD Blog | Workout of the day

    THURSDAY 13-12-2018

    - by Admin

    HAPPY BIRTHDAY TO NATANYA BRITZ!

    CROSSFIT

    5 supersets of:
    5 box step-ups per leg, heavy DBs/KBs
    15 glute bridge off box

    Then, 5 supersets of:
    10 single arm DB row
    15 DB scaption

    Finisher:
    400m sled drag for time

    Work in groups to rest while your partner works. Each person must accumulate 400m

    ENDURANCE CLUB

    WARM-UP

    Animal crawl series
    10m of each x 2 rounds

    CONDITIONING

    @0:00
    400m front carry, 55/35

    @10:00
    2km row time trial

  • WOD Blog | Workout of the day

    WEDNESDAY 12-12-2018

    - by Admin

    HAPPY BIRTHDAY TO JENNY-LEE ERASMUS!

    LEVEL 1

    A: STRENGTH

    Overhead reverse lunge
    5 x 5/leg

    B: CONDITIONING

    For time:
    21 power snatch, 35/20
    42 air squats
    15 power snatch
    30 air squats
    9 power snatch
    18 air squats

    LEVEL 2

    A: STRENGTH

    Overhead squat
    Build to a heavy single in 20 minutes

    Work from racks and either push jerk or split jerk from the back to get it overhead. Do not attempt to push press.

    B: CONDITIONING

    For time:
    21 power snatch, 35/20
    42 air squats
    15 power snatch
    30 air squats
    9 power snatch
    18 air squats

  • WOD Blog | Workout of the day

    TUESDAY 11-12-2018

    - by Admin

    HAPPY BIRTHDAY TO BIANCA LYNNE!

    LEVEL 1

    A: GYMNASTICS SKILL

    4-6 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

    LEVEL 2

    A: GYMNASTICS SKILL

    3-5 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Fordward roll
    Return to hang in false grip

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35