Posts tagged with ‘running’

  • WOD Blog | Workout of the day

    TUESDAY 18-06-2019

    - by Sean Thompson

    Conditioning

    “Helen”
    3 Rounds:
    400 Meter Run
    21 Kettlebell Swings (24/16)
    12 Pull-ups

  • WOD Blog | Workout of the day

    THURSDAY 13-06-2019

    - by Sean Thompson

    A: CONDITIONING

    Three rounds for time:

    Run 200m
    200m suitcase carry, as heavy as possible without resting the KB (swap hands as often as you want)
    Run 400m
    40 Russian swings, AHAP

    B: MIDLINE FINISHER

    3 x 15-20 overhead plate sit-ups

    ENDURANCE CLUB

    Row 2 x 2000m with rate changes every 500m

    Row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm.

    Row for four minutes at light pressure in
    between the two pieces

  • WOD Blog | Workout of the day

    SATURDAY 18-05-2019

    - by Sean Thompson

    BARBELL CLUB

    WEEK 5

    SNATCH
    Heavy single

    CLEAN & JERK
    Heavy single

    GI JOZI

    Every 3:00 x 7 Rounds

    400 meter Run

    12 Toes-to-Bars

  • WOD Blog | Workout of the day

    MONDAY 29-04-2019

    - by Sean Thompson

    HAPPY BIRTHDAY TO LEONETTI HENNING FOR FRIDAY, DANI COOKE FOR SATURDAY AND CAREY HEDGES!!! 

    GYMNASTICS CONDITIONING 

    FITNESS:

    10 sec on : 20 sec rest x 8:
    Dip support hold
    -Rest 1 minute-
    20 sec on : 10 sec rest x 8:
    Strict push-ups

    PERFORMANCE: 

    Strict ring dips with a tempo:
    5 x Max reps @ 2212

    CONDITIONING 

    FITNESS:

    3 rounds for time:
    400m run
    20 step up and over
    30 slam balls

    PERFORMANCE:

    3 rounds for time:
    400m run
    30 box jump overs, 24/20″
    20 kipping pull-ups

  • WOD Blog | Workout of the day

    MONDAY 10-12-2018

    - by Admin

    HAPPY BIRTHDAY TO DEON ENGELBRECHT !

    A: CONDITIONING

    200m run
    15 UB wall balls, 20/14lbs to 3m
    10 C2B pull-ups

    Every 4 minutes x 4 rounds

    B: STRENGTH

    Push press
    Build to your heaviest TnG 5 for the day