Posts tagged with ‘OHS’

  • WOD Blog | Workout of the day

    FRIDAY 12-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS PULLING

    Max unbroken horizontal ring row
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    18/12 cal. row
    15 slam balls
    9 front squats, 50/35

    LEVEL 2

    A. GYMNASTICS PULLING

    Max unbroken ring muscle-ups (kipping)
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    21/15 cal. row
    15 C2B pull-ups
    9 overhead squats, 61/43

  • WOD Blog | Workout of the day

    FRIDAY 31-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell floor press
    Build to your heavies 5 for the day in 5 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 V-ups
    10 front squats, 52/35kg
    200m sprint

    Each round should be an all out effort

    LEVEL 2

    A. STRENGTH

    Barbell floor press
    Build to your heaviest 1 for the day in 8 sets

    B. CONDITIONING

    Every 4 minutes x 4 rounds:
    10 UB TTB
    10 OHS, 52/35kg
    200m sprint

    Each round should be an all out effort

  • 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