Posts tagged with ‘Cossack Lunges’

  • WOD Blog | Workout of the day

    TUESDAY 13-03-2018

    - by Admin

    HAPPY BIRTHDAY TO LIESL SIMOPOLOUS AND NEELS COETZEE!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 30 sec HS hold
    2: 5 shrimp squats/leg
    3: 30-40 sec static hang

    B. CONDITIONING

    AMRAP 14:
    80 single skips
    12 alt. Zercher reverse lunges, 10/5kg plate
    6 pull-ups

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 15:
    1: 30 sec of freestanding HS play
    2: 14 alt. pistols
    3: 3-5 L-pull-ups

    B. CONDITIONING

    AMRAP 14:
    48 double unders
    12 alt. OH reverse lunges, 45/30
    8 C2B pull-ups

    GI JOZI

    2 Rounds

    40 sec Work: 20 sec Rest

    4 INTERVALS per/ movement
    Air Bike max cal
    Plate Sit ups
    Split Lunges alt every 5
    Plank Knee to Elbow
    Alt. Cossack Lunge

  • WOD Blog | Workout of the day

    THURSDAY 25-05-17

    - by Admin

    GI JOZI

    AMRAP 8min
    Bear Crawl 20m
    20 Alt Cossac Lunges
    10 Toes to bar

    Rest 2 min

    AMRAP 8min
    Sled Push 40m
    10 Slam Balls

    Rest 2 min

    AMRAP 8min
    Bear Crawl 20m
    20 Alt Cossac Lunges
    10 Toes to bar

    ENDURANCE CLUB

    Rowing

    2 rounds of:
    2km row w/ rate changes every 500m
    Every 500m sprint all out for 10 strokes

    Rest 4 minutes between rounds