Posts tagged with ‘agility’

  • WOD Blog | Workout of the day

    FRIDAY 19-01-2018

    - by Admin

    HAPPY BIRTHDAY SIMONNE DE BEER AND STEPHANIE YATES!

    LEVEL 1

    A. UPPER BODY STRENGTH

    Push press
    10-8-6-4-2
    Shoot for a 2RM

    B. CONDITIONING

    For time:
    40 pull-ups
    65 shoulder to OH, 20/15
    200 single skips
    65 shoulder to OH, 20/15
    40 pull-ups

    LEVEL 2

    A. UPPER BODY STRENGTH

    Push press
    10-8-6-4-2
    Shoot for a 2RM

    B. CONDITIONING

    For time:
    50 C2B pull-ups
    75 shoulder to OH, 35/20
    100 DU
    75 shoulder to OH, 35/20
    50 C2B pull-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 17-01-2018

    - by Admin

    HAPPY BIRTHDAY TO PARIS PHILLIPOU AND LOURIKA STANDER!

    LEVEL 1

    A. CONDITIONING

    3-6-9-12-15 reps for time of:
    Power snatch, 35/20
    Box HSPU

    3 of each, 6 of each, 9 of each, …..

    *10 min cap

    B. MONOSTRUCTURAL CONDITIONING

    In teams of 3, 3 rounds of:
    Max distance row in 90 secs

    Rest while your buddies go and aim for max distance on each of the 3 efforts.

    LEVEL 2

    A. CONDITIONING

     

    3-6-9-12-15 reps for time of:
    Power snatch, 55/35
    HSPU

    3 of each, 6 of each, 9 of each, …..

    *10 min cap

    B. MONOSTRUCTURAL CONDITIONING

    In teams of 3, 3 rounds of:
    Max distance row in 90 secs

    Rest while your buddies go and aim for max distance on each of the 3 efforts.

  • WOD Blog | Workout of the day

    FRIDAY 29-12-2017

    - by Admin

    3 rounds for time of:

    10 dumbbell OHS, left arm
    5 bar muscle-ups
    10 dumbbell OHS, right arm
    5 bar muscle-ups

    USE 22.5/15kg DB OR 24/16kg KB

  • 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