Posts tagged with ‘coordination’

  • WOD Blog | Workout of the day

    FRIDAY 07-12-2018

    - by Admin

    HAPPY BIRTHDAY TO LUCA LUPATO!

    A: STRENGTH CONDITIONING

    Sumo deadlift
    5 x 5, ascending

    Superset with:

    Max kipping ring dips in 30 seconds

    B: CONDITIONING

    For time:
    21 left arm DB snatch, 30/22.5
    21 right arm DB snatch, 30/22.5
    21 pistols/leg
    15 left arm DB snatch, 30/22.5
    15 right arm DB snatch, 30/22.5
    15 pistols/leg
    9 left arm DB snatch, 30/22.5
    9 right arm DB snatch, 30/22.5
    9 pistols/leg

     

  • WOD Blog | Workout of the day

    FRIDAY 02-11-2018

    - by Admin

    HAPPY BIRTHDAY TO CHENOA TAFF!

    A. STRENGTH ACCESSORY

    5 sets of:
    8 weighted step-ups/leg, 2 x DBs,heavy
    4 Turkish sit-ups/side

    Rest as needed between sets

    B. CONDITIONING

    3 rounds for time:
    30 alt. pistols
    30 alt. DB snatch, 25/17.5kg

  • WOD Blog | Workout of the day

    FRIDAY 05-10-2018

    - by Admin

    A. FRONT LEVER

    8 x 3
    From inverted hand descend as fas as you can (above parallel), pause, pull back up to inverted

    B. CONDITIONING

    On a 15-minute clock, for max reps each round:

    From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
    From 4:00-7:00, run 400 meters then do alt. DB snatches, 25/17.5
    Rest 1 minute
    From 8:00-11:00, run 400 meters then do TTB
    Rest 1 minute
    From 12:00-15:00, run 400 meters then do alt. DB snatches, 25/17.5

  • WOD Blog | Workout of the day

    MONDAY 01-10-2018

    - by Admin

    HAPPY BIRTHDAY TO DAWN STOCKILL!

    A. KETTLE BELL BENT PRESS

    5 x 5/side, ascending

    B. CONDITIONING

    Complete as many rounds as possible in 10 minutes of:
    3 burpee box jump-overs, 24/20″
    3 Dbl Russian swings, 2 x 28/20kg
    6 burpee box jump-overs
    6 Dbl Russian swings
    9 burpee box jump-overs
    9 Dbl Russian swings
    Etc.

     

  • WOD Blog | Workout of the day

    FRIDAY 28-09-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH TEST

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST

    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST

    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap