Posts tagged with ‘coordination’

  • WOD Blog | Workout of the day

    WEDNESDAY 28-06-2017

    - by Admin

    HAPPY BIRTHDAY TO CALVIN MREWA!

    A. WEIGHTLIFTING TEST

    Power clean

    1RM in 20 minutes
    3RM if you’ve been training here 3-6 months
    5RM HANG power clean if you’ve been here less than 3 months

    B. CONDITIONING TEST

    Grace”

    30 clean & jerks for time, 61/43

  • WOD Blog | Workout of the day

    WEDNESDAY 14-06-2017

    - by Admin

    LEVEL 1

    A. GYMNASTICS DEVELOPMENT

    Kipping development

    Fine tune the hollow, arch and neutral
    positions on the ground
    Then on the rig
    Work on beat swings

    B. CONDITIONING

    AMRAP 2:
    12 OHS, 20/15
    12 jumping C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    10 OHS
    10 jumping C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    8 OHS
    8 jumping C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    6 OHS
    6 jumping C2B pull-ups

     

    LEVEL 2

    A. GYMNASTICS DEVELOPMENT

    5 sets of the following complex:
    3 strict pull-ups
    Into 3 sec hold at the top
    Into 3 kipping pull-ups
    Into 3 sec hold at the top
    Into 3 kipping C2B pull-ups
    Rest 60 seconds between sets

    B. CONDITIONING

    AMRAP 2:
    12 OHS, 43/30
    12 C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    10 OHS
    10 C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    8 OHS
    8 C2B pull-ups
    -Rest 2 mins-
    AMRAP 2:
    6 OHS
    6 C2B pull-ups

    PLEASE NOTE THAT WE WILL BE CLOSED FOR THE PUBLIC HOLIDAY ON 16 JUNE 2017!

    CLASSES WILL RESUME AS NORMAL ON SATURDAY 17 JUNE 2017

  • WOD Blog | Workout of the day

    FRIDAY 28-04-17

    - by Admin

    HAPPY BIRTHDAY TO DANIELLE COOKE FOR THURSDAY AND TO SAMANTHA HUNTER FOR TODAY!

    LEVEL 1

    A. GYMNASTICS DEVELOPMENT

    20 sec on : 10 sec rest x 8 per position:
    Static hang OR hold at the top of a pull-up
    Dip support (lockout) on box
    *Complete all 8 before rotating

    B. CONDITIONING

    For time:
    50 sumo deadlift high-pulls, 35/25
    50 power jerks, 35/25
    50 sumo deadlift high-pulls, 35/25

    LEVEL 2

    A. GYMNASTICS DEVELOPMENT

    Every 30 sec x 8 minutes:
    2 bar muscle-ups
    -1 bar MU negative
    -2 C2B pull-ups w/ a 2 sec hold at the top

    B. CONDITIONING

    For time:
    75 sumo deadlift high-pulls, 52/35
    50 power jerks, 52/35
    75 sumo deadlift high-pulls, 52/35

     

    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.

  • WOD Blog | Workout of the day

    WEDNESDAY 05-04-17

    - by Admin

    HAPPY BIRTHDAY TO NOA CHRISTODOULAKIS AND PETER HARKER!

    A. GYMNASTICS BENCHMARK

    30 ring MU for time

    B. MIDLINE

    Barbell good morning
    3 x 10 (empty barbell)
    Tempo 2-2-3-0

  • WOD Blog | Workout of the day

    THURSDAY 02-03-17

    - by Admin

    GI JOZI

    “Tyred Up”

    Teams of 4-6 – Pick a Tyre- this is your Tyre for the wod

    AMRAP 7
    Max Distance Tyre Carry
    ( Tyre may not touch the floor during these 7 minutes)

    Rest 3 min ( active rest keep moving)

    AMRAP 7 min
    Max distance overhead carry
    (Tyre may not touch the floor during 7 minutes)

    Rest 3 min ( active rest keep moving)

    AMRAP 7 min
    Max Distance Tyre push

    ENDURANCE CLUB

    2 x 2000m rate increase / 4 min easy
    Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm.

    Rest four minutes between efforts.