Posts tagged with ‘front lever’

  • WOD Blog | Workout of the day

    WEDNESDAY 05-12-2018

    - by Admin

    LEVEL 1

    A: GYMNASTICS SKILL

    Tuck up to inverted hang and return
    Tuck up to skin the cat and return
    Skin the cat with one straight leg
    5 sets on rings

    B: CONDITIONING

    AMRAP 18:
    21 box jumps, 24/20″
    15 shoulder to OH, 61/43
    9 cal. ski or row

    LEVEL 2

    A: GYMNASTICS SKILL

    3 strict pull-ups
    2 ice-cream makers
    1 front lever (2 sec hold)
    5 sets

    B: CONDITIONING

    AMRAP 18:
    21 box jumps, 24/20″
    15 shoulder to OH, 61/43
    9 cal. ski or row

  • WOD Blog | Workout of the day

    FRIDAY 05-10-2018

    - by Admin

    A. FRONT LEVER

    8 x 3
    From inverted hand descend as fas as you can (above parallel), pause, pull back up to inverted

    B. CONDITIONING

    On a 15-minute clock, for max reps each round:

    From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
    From 4:00-7:00, run 400 meters then do alt. DB snatches, 25/17.5
    Rest 1 minute
    From 8:00-11:00, run 400 meters then do TTB
    Rest 1 minute
    From 12:00-15:00, run 400 meters then do alt. DB snatches, 25/17.5

  • WOD Blog | Workout of the day

    FRIDAY 13-07-2018

    - by Admin

    A. MIDLINE

    Front lever tuck negative

    5 x 3

    B. CONDITIONING

    LEVEL 1

    Seven 1-minute rounds of:
    3 front squats, 52/35
    5 burpees
    Max reps of ball slams

    Rest 2 minutes between rounds.

    LEVEL 2

    Seven 1-minute rounds of:
    85/61. thrusters, 3 reps
    7 burpees
    Max reps of C2B pull-ups

    Rest 2 minutes between rounds.

  • WOD Blog | Workout of the day

    THURSDAY 25-08-16

    - by Admin

    GI JOZI

    A. 15 min to work on Basic Lever progressions
    on the floor with Rig

    B. 18 min AMRAP increasing Ladder
    2 x Box Jumps + 2 x 10m Shuttle sprints
    4 x Box Jumps + 4 x 10m Shuttle sprints
    6 x Box Jumps + 6 x 10m Shuttle sprints
    8 x Box Jumps + 8 x 10m Shuttle sprints
    10 x Box Jumps + 10 x 10m Shuttle sprints
    12 x Box Jumps + 12 x 10m Shuttle sprints
    ………..ect

    ENDURANCE CLUB

    Rowing

    3 rounds for time:
    1000m row, fast pace
    1 min slow pace

  • WOD Blog | Workout of the day

    WEDNESDAY 13-07-16

    - by Admin

    HAPPY BIRTHDAY TO CHRISTOPHER NOWAK!

    A. STRENGTH

    Power jerk

    3-3-3-3-3, ascending

    B. GYMNASTICS CONDITIONING

    Accumulate 3 minutes in front lever (dragon flag)