Posts tagged with ‘handstand hold’

  • WOD Blog | Workout of the day

    TUESDAY 06-11-2018

    - by Admin

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec handstand hold (chest away)
    Odd: 45 sec plank hold

    B: CONDITIONING

    “Jackie”

    For time:
    1000m row
    50 thrusters, 20/15
    30 pull-ups

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec press to handstand practise
    Odd: 6 hollow rock into L-sit (hold L-sit for 3 sec)

    B: CONDITIONING

    ” Jackie-Up”

    For time:
    1000m row
    50 thrusters, 20/15
    20 ring muscle-ups

     

  • WOD Blog | Workout of the day

    TUESDAY 04-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    EMOM 12:
    Even: 20-30 sec handstand hold

    Odd: 6 hinge rows

    B. CONDITIONING

    For time:
    700m run
    35 DB push press, 15/10
    35 lateral jumps over a DB
    35 DB push press, 15/10
    700m run

    LEVEL 2

    A. GYMNASTICS SKILL

    EMOM 12:
    Even: 1-3 freestanding HSPU (count attempts)

    Odd: 2-4 strict muscle-ups

    B. CONDITIONING

    For time:
    1km run
    50 push press, 43/30
    25 lateral jumps over the bar
    50 push press, 43/30
    1km run

  • WOD Blog | Workout of the day

    MONDAY 13-08-2018

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO LEIGH-ANNE HENDERSON!

    LEVEL 1

    Sumo deadlift
    Build to your heaviest 5 for the day in 5 sets

    -Superset with:

    Box dips
    5 x 8

    B. GYMNASTICS CONDITIONING

    1-2 wall walks + 30 sec HS hold
    Rest 30 seconds
    3-5 ‘ball-ups’
    Rest 30 seconds
    4 rounds

    LEVEL 2

    Sumo deadlift
    Build to your heaviest 3 for the day in 7 sets

    -Superset with:

    Strict ring dip
    Max @ 2212

    B. GYMNASTICS CONDITIONING

    EMOM 12:
    1: Freestanding HSPU practise (1-3 reps)
    2: 10-15m HS walk
    3: 2 back levers
    (move as far into the lever as you can, pause, return to inverted hang, repeat)

  • WOD Blog | Workout of the day

    TUESDAY 24-04-2018

    - by Admin

    HAPPY BIRTHDAY TO CLAIRE HOLLICK!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 16:
    1: 3-5 strict pull-ups
    2: 40 sec HS hold
    3: Max V-sits
    4: Rest

    B. CONDITIONING

    4 rounds of:
    One minute of rowing for cals.
    One minute of step-ups
    One minute of push presses, 40/20kg

    This is a 5 x 3-round workout with no rest between movements or rounds.
    On the call of “rotate!” move stations quickly.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 16:
    1: 2-4 strict muscle-ups
    2: 10m HS walk
    3: Max strict TTB
    4: Rest

    B. CONDITIONING

    4 rounds of:
    One minute of rowing for cals.
    One minute of box jumps, 30/24″
    One minute of power jerks, 61/43kg

    This is a 5 x 3-round workout with no rest between movements or rounds.
    On the call of “rotate!” move stations quickly.

  • WOD Blog | Workout of the day

    THURSDAY 12-04-2018

    - by Admin

    HAPPY BIRTHDAY TO GRIFFEN FOURIE!

    ENDURANCE CLUB

     

     

    A. BREATHING WORK

    Row for 3 min with nasal only breathing
    -Rest 1 min-
    Bike for 3 min with nasal only breathing
    -Rest 1 min-
    Single skips for 3 min with nasal only breathing

    B. CONDITIONING

    EMOM 32:
    1: 18/12 cal. row
    2: 15/10 cal. bike
    3: 12/6 cal. ski-erg
    4: 10 step down box jumps, 24/20″

    CROSSFIT

    With a running clock

    From 0:00 – 18:00
    EMOM 18:
    1: Single arm static hang, 20-30 sec
    2: HS hold, 20-30 sec
    3: 50-80 single skips

    From 18:00 – 21:00 (3 minutes) – REST

    From 21:00 – 41:00
    AMRAP 20:
    400m run
    14 DB/KB renegade rows
    14 Russian swings