WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    TUESDAY 18-06-2019

    - by Sean Thompson

    Conditioning

    “Helen”
    3 Rounds:
    400 Meter Run
    21 Kettlebell Swings (24/16)
    12 Pull-ups

  • WOD Blog | Workout of the day

    FRIDAY 14-06-2019

    - by Sean Thompson

    A: GYMNASTICS CONDITIONING

    LEVEL 1

    Hinge rows
    3-4 x max reps
    Rest adequately between sets

    LEVEL 2

    Strict ring muscle-up
    1 rep every 30 seconds until failure OR
    until you reach 10 minutes

    B: CONDITIONING

    LEVEL 1

    “Slam Fran”

    21-15-9 reps for time of:
    43/30kg thrusters
    Slam balls

    LEVEL 2

    “Fat Fran”

    15-12-9 reps for time of:
    61/43kg thruster
    C2B pull-ups

  • WOD Blog | Workout of the day

    THURSDAY 13-06-2019

    - by Sean Thompson

    A: CONDITIONING

    Three rounds for time:

    Run 200m
    200m suitcase carry, as heavy as possible without resting the KB (swap hands as often as you want)
    Run 400m
    40 Russian swings, AHAP

    B: MIDLINE FINISHER

    3 x 15-20 overhead plate sit-ups

    ENDURANCE CLUB

    Row 2 x 2000m with rate changes every 500m

    Row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm.

    Row for four minutes at light pressure in
    between the two pieces

  • WOD Blog | Workout of the day

    WEDNESDAY 12-06-2019

    - by Sean Thompson

    A: STRENGTH

    Static sled pull

    5 x 20m, all heavy

    B: CONDITIONING

    AMRAP 20:
    15 push-ups
    20 alt. DB snatch, 22.5/15
    40 double unders

  • WOD Blog | Workout of the day

    TUESDAY 11-06-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS!

    A: BARBELL CONDITIONING

    LEVEL 1

    Thruster
    5 x 5, ascending load (from racks)

    LEVEL 2

    Cluster
    Build to a heavy RESET triple in 15 mins

    B: CONDITIONING

    LEVEL 1

    AMRAP 7:
    3 DB renegade rows
    7 Dbl DB front squats

    LEVEL 2

    AMRAP 7:
    3 ring muscle-ups
    10 front squats, 61/43