Posts tagged with ‘flexibility’

  • WOD Blog | Workout of the day

    SATURDAY 30-12-2017

    - by Admin

    GI JOZI

    5 rounds of:

    1 minute of Dumbbell Deadlifts
    1 minute of Push-ups

    Do not rest between rounds.

  • WOD Blog | Workout of the day

    FRIDAY 29-12-2017

    - by Admin

    3 rounds for time of:

    10 dumbbell OHS, left arm
    5 bar muscle-ups
    10 dumbbell OHS, right arm
    5 bar muscle-ups

    USE 22.5/15kg DB OR 24/16kg KB

  • WOD Blog | Workout of the day

    FRIDAY 20-10-2017

    - by Admin

    HAPPY BIRTHDAY TO JOAN ALTY!

    LEVEL 1

    Complete as many rounds as possible in 20 minutes of:
    5 power clean and jerks, 50/35
    7 box HSPU (pike)
    Rest 30 seconds

    LEVEL 2

    Complete as many rounds as possible in 20 minutes of:
    5 clean and jerks, 70/50kg
    10 HSPU
    Rest 30 seconds

  • WOD Blog | Workout of the day

    MONDAY 18-09-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO THEUNS WESSELS, AND FOR TODAY TO MARISKA MORRIT!

    LEVEL 1

    A. STRENGTH TEST

    Back squat
    1RM
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

    50 box (toes)/pike HSPU for time
    *Run 200m every time you rest

    *12 minute cap

    LEVEL 2

    A. STRENGTH TEST

    Back squat
    1RM

    B. CONDITIONING TEST

    50 HSPU for time
    *Run 200m every time you rest

    *12 minute cap

     

  • WOD Blog | Workout of the day

    SATURDAY 12-08-2017

    - by Admin

    GI JOZI

    For time:
    14 push-ups + 14 “Fire starters”
    40 wall balls, 7/5 to 3m
    14 push-ups + 14 “Fire starters”
    30 wall balls
    14 push-ups + 14 “Fire starters”
    20 wall balls
    14 push-ups + 14 “Fire starters”
    10 wall balls
    14 push-ups + 14 “Fire starters”

    BB CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2
    4×2, 75%
    NOT TnG

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1
    4×2+1, 75%
    NOT TnG