Posts tagged with ‘double under’

  • WOD Blog | Workout of the day

    MONDAY 13-02-17

    - by Admin

    BARBELL CONDITIONING

    LEVEL 1

    Complete as many reps in 8 minutes of:
    40/25kg power jerks
    Perform 100 single skips each time you break

    Rest 4 minutes

    Complete as many reps in 8 minutes of:
    50/35kg hang power cleans
    Perform 100 single skips each time you break

    LEVEL 2

    Complete as many reps in 8 minutes of:
    52/35kg shoulder-to-overheads
    Perform 50 double unders each time you break

    Complete as many reps in 8 minutes of:
    70/52kg hang power cleans
    Perform 50 double unders each time you break

  • WOD Blog | Workout of the day

    THURSDAY 08-09-16

    - by Admin

    GI JOZI

    A. 3 Rounds (8-10min)
    10 x YTW
    10 x Superman raises
    10 x V Ups

    B. 5 Rounds (IN PAIRS)
    AMRAP 2 Min
    10 x Slam Balls
    10 x Box Jumps

    ENDURANCE CLUB

    10 rounds for time of:
    200m run
    35 DU

  • WOD Blog | Workout of the day

    WEDNESDAY 22-06-16

    - by Admin

    HAPPY BIRTHDAY TO RACHEL CLARK, KEMENDRAN MOODLEY, BYRON PAPPAS AND CHICO ANJINHO!

    LEVEL 1

    A. STRENGTH

    1. Front squat (from racks)
    Build to your heaviest 3 for the day in no more than 5 sets

    2. HSPU Development
    5 x 5 eccentric HSPU w/ 3 count descent, OR
    HS hold 30 sec : Rest 30 sec x 8

    B. CONDITIONING

    EMOM 8:
    Odd: 20 wall balls (10/7 to 3m)
    Even: 50 DUs

    LEVEL 2

    A. STRENGTH

    1. Front squat (from racks)
    Build to your heaviest 3 for the day in no more than 5 sets

    2. Strict HSPU
    Max reps in 30 sec : Rest 30 sec x 8 rounds
    (Scale to feet on box)

    B. CONDITIONING

    EMOM 8:
    Odd: 20 wall balls (10/7 to 3m)
    Even: 50 DUs

  • WOD Blog | Workout of the day

    WEDNESDAY 15-06-16

    - by Admin

    HAPPY BIRTHDAY TO RAYMOND GONCALVES!

    LEVEL 1

    A. STRENGTH

    1. Behind the neck push press
    Build to your heaviest 5 for the day in no more than 5 sets

    2. Horizontal ring rows
    5 x 8 reps (set feet at a position that allows a difficult 8 reps/set)

    B. CONDITIONING

    3 rounds for time of:
    200 single skips
    5 burpee pull-ups

    LEVEL 2

    A. STRENGTH

    1. Behind the neck push press
    Build to your heaviest 5 for the day in no more than 5 sets

    2. Strict pull-ups
    5 x max reps with 40 sec rest

    B. CONDITIONING

    3 rounds for time of:
    75 double unders
    5 burpee muscle-ups (10 burpee pull-ups)

  • WOD Blog | Workout of the day

    SATURDAY 14-05-16

    - by Admin

    HAPPY BIRTHDAY TO COACH ANDRE GADNEY, APRIL SCHMIDT, CLAIRE DA SILVA AND KARLIEN VERMAAK! 

    CROSSFIT

    LEVEL 1

    AMRAP 20 MINUTES

    9 Push Press (40/20)
    12 ring rows
    90 Single skips

    LEVEL 2

    AMRAP 20 MINUTES

    9 Push Press (55/35)
    12 Strict Pull ups
    30 DU

    BB CLUB

    *Note: This is a scheduled back-off week. Volume and load is down, but intensity
    remains high. Use this time to develop speed AND positions. Don’t be tempted to add
    load

    A. Clean & jerk

    6 x (1+1) at 70%

    B. Snatch deadlift + hi-hang snatch

    6 x (1+1) at 70%