Posts tagged with ‘OHS’

  • WOD Blog | Workout of the day

    FRIDAY 06-07-2018

    - by Admin

    LEVEL 1

    A. STRENGTH TEST 3

    DB floor press
    5RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 kipping leg raises
    9 KB goblet squats, 24/16
    35 single skips

    LEVEL 2

    A. STRENGTH TEST 3

    BB floor press
    3RM in 15 minutes

    B. GYMNASTICS PULL TEST

    Horizontal ring row
    Max reps in 3 minutes

    *Feet and shoulders are parallel

    C. CONDITIONING TEST

    AMRAP 15:
    12 TTB
    9 OHS, 45/30
    35 double unders

  • WOD Blog | Workout of the day

    MONDAY 18-06-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    5 sets of:
    30-40 sec handstand hold
    Rest 30 secs
    5 box HSPU
    Rest 30 secs

    B. CONDITIONING

    In 2 minutes:
    10 pull-ups
    15 front squats, 20/15
    Max box jump step downs

    Rest 1 minute and repeat for a total of 7 rounds.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    5 sets of:
    3 strict parallette/deficit HSPU
    Rest 30 secs
    30 sec parallette/plate L-sit
    Rest 30 secs

    B. CONDITIONING

    In 2 minutes:
    15 C2B pull-ups
    21 OHS, 35/25
    Max box jump step downs

    Rest 1 minute and repeat for a total of 7 rounds.

  • WOD Blog | Workout of the day

    MONDAY 21-05-2018

    - by Admin

    HAPPY BIRTHDAY TO HERCULES SMIT!

    LEVEL 1

    CONDITIONING

    8 rounds for time:
    4 strict push-ups
    6 heavy ball slams
    8 front squats
    50 single skips

    LEVEL 2

    CONDITIONING

    8 rounds for time:
    4 bar MU
    8 OHS, 75/61
    35 DU

  • WOD Blog | Workout of the day

    SATURDAY 07-04-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH COMPLEX

    1 snatch balance
    1 OHS
    1 snatch

    Build to a max set for the complex.
    Start off the racks for the snatch balance and dump it after the OHS

    B. CLEAN & JERK COMPLEX

    1 clean deadlift
    1 hang clean
    1 clean
    1 jerk

    Build to max for the complex. You may not let go of the bar for this complex.

    GI JOZI

    A. FITNESS TEST

    4 rounds for time:
    20 box jumps, 24/16
    30m Dbl KB front rack carry, 24/16
    400m run

    B. CIRCLE OF PAIN

    3 rounds of:
    20 slam balls
    40 med ball Russian twists
    20 med ball sit-ups OR hollow rocks

  • WOD Blog | Workout of the day

    FRIDAY 09-03-2018

    - by Admin

    CROSSFIT GAMES OPEN WORKOUT 18.3

    SCALED

    2 rounds for time of:
    100 double-unders
    20 overhead squats (20 / 15kgs)
    100 single-unders
    12 Pull ups
    100 double-unders
    20 dumbbell snatches (15 / 10 kgs)
    100 single-unders
    12 Pulls ups

    Time cap: 14 minutes

    RX

    2 rounds for time of:
    100 double-unders
    20 overhead squats (52/36 kgs)
    100 double-unders
    12 ring muscle-ups
    100 double-unders
    20 dumbbell snatches (22.5 / 15kgs)
    100 double-unders
    12 bar muscle-ups

    Time cap: 14 minutes