WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    WEDNESDAY 01-11-2017

    - by carl

    LEVEL 1

    A. BARBELL CONDITIONING

    1 push press + 2 power jerks
    Build to a heavy set in 12 minutes

    B. CONDITIONING

    For time:
    40 box HSPU (pike push-ups)
    20 power jerks, 45/30
    10 push press, 45/30

    *9 min cap

     

    LEVEL 2

    A. BARBELL CONDITIONING

    1 push press + 2 power jerks
    Build to a heavy set in 12 minutes

    B. CONDITIONING

    For time:
    40 HSPU
    20 power jerks, 70/50
    10 push press, 70/50

    *9 min cap

  • WOD Blog | Workout of the day

    TUESDAY 31-10-2017

    - by carl

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Max burpee pull-ups in 7 minutes

    B. CONDITIONING

    For time:
    75 knee tucks
    50 wall balls, 7/5 to 3m

    *10 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Max dynamic ring muscle-ups in 7 minutes
    *Scale to max kipping pull-ups and dips

    B. CONDITIONING

    For time:
    50 TTB
    75 wall balls, 10/3 to 3m

    *10 min cap

  • WOD Blog | Workout of the day

    MONDAY 30-10-2017

    - by carl

    LEVEL 1

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    15 strict pull-ups for time (30 horizontal RR)

    LEVEL 2

     A. STRENGTH

    Back squat
    10-5-3-1-1-1-3-5-10 reps

    B. GYMNASTICS CONDITIONING

    20 strict C2B pull-ups for time

     

  • WOD Blog | Workout of the day

    FRIDAY 27-10-2017

    - by Admin

    HAPPY BIRTHDAY TO MICHAEL DA CAMARA, MIKE CARIPIS, PENNY MAROUN, QUENTIN VISSER, JAN-HARM STEENKAMP AND LAUREN DAVIES!

    LEVEL 1

    Strict push-up ladder

    -Rest 5 minutes-

    1/2 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

    LEVEL 2

    Ring push-up ladder

    -Rest 5 minutes-

    3/4 BW power clean ladder

    For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

  • WOD Blog | Workout of the day

    THURSDAY 26-10-2017

    - by Admin

    HAPPY BIRTHDAY TO SEAN TASKER AND DAMIAN WALDECK!

    ENDURANCE CLUB

    Day 1 – Class Time

    A. RUNNING SKILL

    B. ACCESSORY

    AMRAP 7:
    35 double unders
    9 KB goblet squat

    C. RUNNING

    12 x 200m w/ 90 sec rest

    Day 2 – Own time

    5 x 800m w/ 2:30 rest

    GI JOZI

    A. CONDITIONING

    “Give that guy a bell” – AMRAP 25 minutes:
    20 KB swings
    20 KB lunges
    400m run

    B. MIDLINE

    For time
    100 hollow rocks
    * 20 sec superman every min on the min
    12 min cap