Posts tagged with ‘clean’

  • WOD Blog | Workout of the day

    SATURDAY 29-04-17

    - by Admin

    PLEASE NOTE THAT WE WILL BE HAVING ONLY ONE CLASS AT 17:00 ON MONDAY 1 MAY 2017. CLASSES WILL RESUME AS NORMAL ON TUESDAY 2 MAY 2017.

    GI JOZI

    In teams of 5, 1 buddy per station

    1 minute per station – FGB Style

    Max cal ski erg
    Max wall balls
    Max DU or single skips
    Max burpees
    Max box jumps

    Rest 1min

    Repeat 4 rounds

     

    BB CLUB

    A. CLEAN

    3-position clean
    Every 90 sec x 5
    1, 75%

    Ground – mid thigh – hi hang

    B. SNATCH

    3-position snatch
    Every 90 sec x 5
    1, 75%

    Ground – mid thigh – hi hang

    C. JERK

    Power jerk + jerk
    5 x (2+1), 75%
    *% of max jerk

  • WOD Blog | Workout of the day

    SATURDAY 08-04-17

    - by Admin

    GI JOZI

    4 rounds for time

    500m Row
    10 ManMakers
    15 Ring Rows
    20 Medball Sit ups

    BB CLUB

    A. MUSCLE SNATCH

    3 x 3, ascending

    B. POWER SNATCH

    Max!

    C. POWER CLEAN

    Max!

  • WOD Blog | Workout of the day

    FRIDAY 31-03-17

    - by Admin

    HAPPY BIRTHDAY TO LAUREN NORTON!

    LEVEL 1

    A. STRENGTH TEST

    Hang clean
    3RM in 12 minutes / If here less than SIX months, 5×3 across

    B. CONDITIONING TEST

    “Liz Jr.”

    21-15-9 reps for time of:
    Hang clean (40/30)
    Push-up

    *14 min cap

    LEVEL 2

    A. STRENGTH TEST

    Hang clean
    1RM in 12 minutes

    B. CONDITIONING TEST

     

    “Elizabeth”

    21-15-9 reps for time of:
    Clean (61/43)
    Ring dip

    *14 min cap

  • WOD Blog | Workout of the day

    SATURDAY 18-03-17

    - by Admin

    HAPPY BIRTHDAY TO CARLIEN MARE!

    GI JOZI

    AMRAP 20

    In Teams of two
    You go, I go, we go

    5 Burpee pull ups
    10 Double DB push press (Hammer grip)
    200m run with DB

    Run as a team with a DB each.

    BB CLUB

    A. SNATCH

    Heavy single in 12 minutes
    Then, EMOM 3:
    2 at 80% today’s HS

    B. CLEAN & JERK

    Heavy single in 12 minutes
    Then, EMOM 3:
    2 at 80% today’s HS

  • WOD Blog | Workout of the day

    WEDNESDAY 15-03-17

    - by Admin

    HAPPY BIRTHDAY TO ANTONIO TEXEIRA!

    A. CONDITIONING

    LEVEL 1

    EMOM 16:

    Odd: 3 Power clean & jerk (self selected)
    Even: Max skips in 30 seconds

    LEVEL 2

    EMOM 16:

    Odd: 3 TnG power clean & jerk (self selected)
    Even: Max double unders in 30 seconds