Posts tagged with ‘gymnastics’

  • 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

    MONDAY 19-11-2018

    - by Admin

    HAPPY BIRTHDAY TO JULIEN RAJAN!

    LEVEL 1

    A: GYMNASTICS CONDITIONING

    EMOM 10:
    Even: Max kipping pull-ups in 45 sec
    Odd: 30 sec dip support hold

    B: CONDITIONING

    7 rounds for time:
    15/12 cal. row
    12 push press, 30/20
    9 burpee box jumps, 24/20″

    LEVEL 2

    A: GYMNASTICS CONDITIONING

    Even: Max UB ring MU in 45 sec
    Odd: 30 sec L-sit

    B: CONDITIONING

    7 rounds for time:
    21/18 cal. row
    15 DB push press, 22.5/15
    9 burpee box jumps, 24/20″

  • WOD Blog | Workout of the day

    TUESDAY 13-11-2018

    - by Admin

    HAPPY BIRTHDAY TO SONIA VAN DER MERWE!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 30-40 sec handstand hold
    Odd: 3-5 box HSPU

    B: STRENGTH CONDITIONING

    8 supersets
    5 sumo deadlift, ascending
    10 DB Z-press, all heavy

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:

    Even: 20 sec freestanding HS balance, stick to 1 sqm

    Odd: 2-4 Freestanding HSPU attempts with a kip

    B: STRENGTH CONDITIONING

    8 supersets:
    2 sumo deadlift, ascending
    Max strict + max kipping HSPU

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

  • WOD Blog | Workout of the day

    MONDAY 29-10-2018

    - by Admin

    HAPPY BIRTHDAY TO KERRIN BOUCH!

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B. CONDITIONING

    Every 4 minutes x 6 rounds:
    20/15 cal. row
    15 UNBROKEN wall balls, 20/14 to 3m
    10 TTB

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    Every 4 minutes x 6 rounds:
    20/15 cal. row
    15 UNBROKEN wall balls, 20/14 to 3m
    10 TTB

  • WOD Blog | Workout of the day

    FRIDAY 26-10-2018

    - by Admin

    HAPPY BIRTHDAY TO SEAN TASKER!

    A. GYMNASTICS SKILL

    5-8 sets of:
    Pike or tuck to inverted hang
    Skin the cat
    Ring pull-up OR toes to rings OR ring
    knee tuck

    B. CONDITIONING

    Cindy
    Complete as many rounds as possible in 20 minutes of:

    5 pull-ups
    10 push-ups
    15 squats

    OR

    Mary
    Complete as many rounds as possible in 20 minutes of:

    5 handstand push-ups
    10 alt. pistols
    15 pull-ups