Posts tagged with ‘OHS’

  • WOD Blog | Workout of the day

    WEDNESDAY 25-10-2017

    - by Admin

    CONDITIONING

    21-15-9 reps for time of:
    Lateral over-the-bar burpees
    Overhead squats (L1: 35/20; L2: 43/30)
    Chest-to-bar pull-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 11-10-2017

    - by Admin

    HAPPY BIRTHDAY TO DAVID RIBEIRO!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    AMRAP 10:
    3, 6, 9, 12, 15, …..
    Box dips (strict push-ups)
    OHS, 35/20

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – 5 rounds for quality of 10m HSW + 30 sec superman hold
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow > walk with a spotter

    B. CONDITIONING

    AMRAP 10:
    3, 6, 9, 12, 15, …..
    Ring dips
    OHS, 52/35

  • WOD Blog | Workout of the day

    SATURDAY 26-08-2017

    - by Admin

    HAPPY BIRTHDAY TO LEANDER VAN TONDER, CAMILLA KROG AND MARC DUFORQ!

    BARBELL CLUB

    A. SNATCH

    60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

    B. CLEAN & JERK

    60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

    G.I. JOZI

    FOR TIME: In Teams of 4-6 people.

    Buy in: 600m sled push ( as a team- team must keep up with the sled)

    3 rounds – 2 people work at a time
    DB Snatches x 100
    Medball Sit Ups x 100
    Lunges x 200

    Cash Out: 600m sled push ( as a team- team must keep up with the sled)

  • WOD Blog | Workout of the day

    MONDAY 21-08-2017

    - by Admin

    HAPPY BIRTHDAY TO JOLANDI THERON AND LAURA KARAMARKOV!

    LEVEL 1

    A. BARBELL CONDITIONING

    Snatch Complex
    Every 90 seconds x 8 rounds:
    3 snatch deadlifts
    2 snatch high pulls
    1 snatch

    *You must hold on for all 6 reps

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 35/20
    5 box jumps, 24/20″

     

    LEVEL 2

    A. BARBELL CONDITIONING

    Snatch

    60% x 3 reps
    65% x 3 reps
    70% x 3 reps
    5 x 2 @ 75%

    *Move every 90 seconds.

    B. CONDITIONING

    AMRAP 9:
    7 overhead squats, 60/40
    5 lateral box jump overs, 24/20″ (no lockout needed)

  • WOD Blog | Workout of the day

    WEDNESDAY 02-08-2017

    - by Admin

    LEVEL 1

    A. STRENGTH

    Overhead squat
    5×3, ascending load

    B. CONDITIONING

    AMRAP 9:
    6 strict push-ups
    9 front squats, 45/25

    LEVEL 2

    A. STRENGTH

    Overhead squat
    5×4, ± 70%

    B. CONDITIONING

    AMRAP 9:
    6 strict push-ups
    9 front squats, 61/43