Posts tagged with ‘pistols’

  • WOD Blog | Workout of the day

    SATURDAY 15-12-2018

    - by Admin

    BARBELL CLUB

    A: SNATCH

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2 at 85% HS

    B: CLEAN & JERK

    Build to a HS in 15 minutes
    Then,
    EMOM 3:
    2+1 at 85% HS

    CROSSFIT

    12 Days of CrossFit

    1 HSPU
    2 pistols/leg
    3 Wall balls
    4 Pull-ups
    5 Ring dips
    6 Push press (40/20kg)
    7 Burpees
    8 Slam balls
    9 Box jumps
    10 Push-ups
    11 Russian KB swings
    12 Squats

  • WOD Blog | Workout of the day

    FRIDAY 02-11-2018

    - by Admin

    HAPPY BIRTHDAY TO CHENOA TAFF!

    A. STRENGTH ACCESSORY

    5 sets of:
    8 weighted step-ups/leg, 2 x DBs,heavy
    4 Turkish sit-ups/side

    Rest as needed between sets

    B. CONDITIONING

    3 rounds for time:
    30 alt. pistols
    30 alt. DB snatch, 25/17.5kg

  • WOD Blog | Workout of the day

    FRIDAY 26-10-2018

    - by Admin

    HAPPY BIRTHDAY TO SEAN TASKER!

    A. GYMNASTICS SKILL

    5-8 sets of:
    Pike or tuck to inverted hang
    Skin the cat
    Ring pull-up OR toes to rings OR ring
    knee tuck

    B. CONDITIONING

    Cindy
    Complete as many rounds as possible in 20 minutes of:

    5 pull-ups
    10 push-ups
    15 squats

    OR

    Mary
    Complete as many rounds as possible in 20 minutes of:

    5 handstand push-ups
    10 alt. pistols
    15 pull-ups

     

  • WOD Blog | Workout of the day

    TUESDAY 02-10-2018

    - by Admin

    A. GYMNASTICS SKILL

    Spend 15 minutes exploring the progressions for:
    Skin the cats
    Press to handstands

    B. CONDITIONING

    AMRAP 12:
    10-cal bike / 10-cal row / 200m run
    15 push-ups
    20 alt. pistols

  • WOD Blog | Workout of the day

    TUESDAY 28-08-2018

    - by Admin

    HAPPY BIRTHDAY TO TARYN T-BONE JANSE VAN RENSBURG!

    LEVEL 1

    A. BARBELL CONDITIONING

    Hang power clean
    Build to a heavy 3 (not max)

    B. CONDITIONING

    5 rounds for time:
    20 reverse lunges per leg
    10 hang power cleans, 52/35

    LEVEL 2

    A. BARBELL CONDITIONING

    Hang power clean
    Build to a heavy 3 (not max)

    B. CONDITIONING

    5 rounds for time:
    20 alt. pistols
    10 hang power cleans, 102/61kg