Posts tagged with ‘flexibility’

  • WOD Blog | Workout of the day

    WEDNESDAY 11-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Back levers
    Work on bar/ring back levers for 15 min
    If positions are good, perform 8×3:
    For each rep work to as far as you can while holding lever positions, pause for 1, return to start, repeat

    B. CONDITIONING

    AMRAP 15:
    21 med ball sit-ups
    14 one-arm DB push press, 20/10

    Alternate arms every 7 reps

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Back levers
    Work on bar/ring back levers for 15 min
    If positions are good, perform 8×3:
    For each rep work to as far as you can while holding lever positions, pause for 1, return to start, repeat

    B. CONDITIONING

     

    AMRAP 15:
    21 DB sit-ups, 25/15
    14 one-arm DB push jerks, 25/15*

    Alternate arms EVERY REP

  • WOD Blog | Workout of the day

    SATURDAY 17-02-2018

    - by Admin

    HAPPY BIRTHDAY TO LESLEY GRANT AND IMTIAZ DESAI!

    BARBELL CLUB

    A. CLEAN & JERK

    1 power clean + 1 clean + 1 jerk
    Build to a heavy set

    B. SNATCH

    1 power snatch + 1 snatch push press + 1 snatch
    Build to a heavy set

    GI JOZI

  • 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