Posts tagged with ‘OHS’

  • 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 10-02-2018

    - by Admin

    BARBELL CLUB

    A. SNATCH

    1 snatch pull + 1 hang snatch (knees) + 1 snatch
    1. Build to max in 12 minutes
    2. 2 sets at 90%

    B. CLEAN & JERK

    1 clean + 1 front squat + 1 jerk
    1. Build to max
    2. 2 sets at 85%

    GI JOZI

     

  • WOD Blog | Workout of the day

    TUESDAY 06-02-2018

    - by Admin

    CROSSFIT

    LEVEL 1

    A. STRENGTH

    Turkish get-up
    Build to a heavy double/side in 12 minutes

    B. CONDITIONING

    AMRAP 17:
    13 single arm KB front rack squats, 20/12
    50 single skips
    7 get-up into slam ball

    LEVEL 2

    A. STRENGTH

    Turkish get-up
    Build to a heavy double/side in 12 minutes

    B. CONDITIONING

    AMRAP 17:
    13 single DB OHS, 22.5/15
    60 DU
    5 bar muscle-ups

    GI JOZI

    In teams of 4:

    AMRAP 45:
    1km run (relay of 100m SPRINTS)
    100 Slam Balls (two buddies working at a time)
    100 DB Thrusters (1 person working at a time)
    1 km Sled push (split as needed)

  • 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 15-12-2017

    - by Admin

    HAPPY BIRTHDAY TO MACIEJ KALISZKA!

    LEVEL 1

    A. GYMNASTICS TEST

    Strict pull-ups
    1 attempt at max reps
    -Scale down to max hold at either hang or top of the pull

    *If you’ve accomplished 2 min at hang then test top of the pull

    B. CONDITIONING TEST

    “Nancy”

    5 rounds for time of:
    400m run
    15 overhead squats, 43/30kg

    *15 min cap

    LEVEL 2

    A. GYMNASTICS TEST

    Bar muscle-up
    1 attempt at max reps
    -Scale down to C2B pull-ups

    B. CONDITIONING TEST

    “Nancy”

    5 rounds for time of:
    400m run
    15 overhead squats, 43/30kg

    *15 min cap