WOD Blog | Workout of the day

  • WOD Blog | Workout of the day

    THURSDAY 28-12-2017

    - by Admin

    CONDITIONING

    In teams of 4, for time:
    600m Ski-Erg, each
    800m Run, each
    1km Row, each
    2.4km Air-Bike, each

    Each start on a different station and move through in the above order.

    Time stops once each athlete has completed all stations.

  • WOD Blog | Workout of the day

    WEDNESDAY 27-12-2017

    - by Admin

    HARPER

    Complete as many rounds as possible in 23 minutes of:
    9 chest-to-bar pull-ups
    61/43 power cleans, 15 reps
    21 squats
    400-meter run with a plate, 20/15kg

  • WOD Blog | Workout of the day

    TUESDAY 26-12-2017

    - by Admin

    CONDITIONING

    4 rounds for time of:
    Run 800 meters
    50 wall-ball shots, 10/7 to 3m

  • WOD Blog | Workout of the day

    MONDAY 25-12-2017

    - by Admin

    STRENGTH

    Thruster
    5 x 3, ascending

    This is from the ground and you’re aiming for a 3RM.

  • WOD Blog | Workout of the day

    FRIDAY 22-12-2017

    - by Admin

    HAPPY BIRTHDAY TO NEETA MATHURA, VANESSA ESTRELA, VICTOR DA SILVA AND FRANCOIS LABUSCHAGNE FOR TODAY, AND FOR TOMORROW TO RYNO ARENDSE AND MELANIE RADCLIFFE!

     

    LAST SESSION FOR THE YEAR!!

    LEVEL 1

    00:00 – 07:00 : 30 Hang power snatch for time, 40/25
    07:00 – 14:00 : 30 Hang power clean & jerks for time, 40/25
    14:00 – 21:00 : 1km row for time

    *Work in groups of 3 with each athlete starting on a different station.

    LEVEL 2

    00:00 – 07:00 : “Isabel” – 30 power snatch for time (61/43)
    07:00 – 14:00 : “Grace” – 30 power clean & jerks for time (61/43)
    14:00 – 21:00 : 1km row for time