Posts tagged with ‘SDHP’

  • WOD Blog | Workout of the day

    FRIDAY 16-11-2018

    - by Admin

    HAPPY BIRTHDAY TO ALI MOTALA!

    LEVEL 1

    A: BARBELL CONDITIONING

    With a running clock
    From 0-1 min: Max power cleans at 43/30
    From 1-2 mins: Rest
    From 2-3 min: Max power cleans at 52/35
    From 3-4: Rest
    From 4-5: Max power cleans at 61/43
    From 5-6: Rest
    From 6-8: Max power cleans at 70/52

    B: CONDITIONING

    For time:
    70 KB SDHP, 32/24
    35 burpees

    *Partition the reps up anyhow

    LEVEL 2

    A: BARBELL CONDITIONING

    With a running clock
    From 0-1 min: Max power cleans at 43/30
    From 1-2 mins: Rest
    From 2-3 min: Max power cleans at 52/35
    From 3-4: Rest
    From 4-5: Max power cleans at 61/43
    From 5-6: Rest
    From 6-8: Max power cleans at 70/52

    B: CONDITIONING

    For time:
    50 SDHP, 45/30
    50 kipping ring dips

    *Partition the reps up anyhow

  • WOD Blog | Workout of the day

    TUESDAY 13-11-2018

    - by Admin

    HAPPY BIRTHDAY TO SONIA VAN DER MERWE!

    LEVEL 1

    A: GYMNASTICS SKILL

    EMOM 12:
    Even: 30-40 sec handstand hold
    Odd: 3-5 box HSPU

    B: STRENGTH CONDITIONING

    8 supersets
    5 sumo deadlift, ascending
    10 DB Z-press, all heavy

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

    LEVEL 2

    A: GYMNASTICS SKILL

    EMOM 12:

    Even: 20 sec freestanding HS balance, stick to 1 sqm

    Odd: 2-4 Freestanding HSPU attempts with a kip

    B: STRENGTH CONDITIONING

    8 supersets:
    2 sumo deadlift, ascending
    Max strict + max kipping HSPU

    C: OPTION FINISHER

    400m odd object carry for time
    Pick any object from the gym

  • WOD Blog | Workout of the day

    THURSDAY 11-10-2018

    - by Admin

    ENDURANCE CLUB

    “Boat Race”

    3 Rounds for Time:
    500 meter Row
    400 meter Run

    Rest 3 minutes between rounds

    Score is total time (including rest) it takes to complete all three rounds.

    CROSSFIT

    A. LOWER BODY STRENGTH

    Deadlift
    Establish a TnG 10RM in 15 minutes

    You may pause at lockout but you have to touch and go on the ground.

    B. UPPER BODY PULLING

    Standing vertical row (DB/KB)
    Max reps/side at 25% BW
    1 attempt

    C. CONDITIONING TEST

    For time:
    100m sled push, load the KB
    400m KB goblet carry, 32/24
    50 KB SDHP, 32/24
    200m KB suitcase carry, 32/24

  • WOD Blog | Workout of the day

    FRIDAY 28-09-2018

    - by Admin

    LEVEL 1

    A. LOWER BODY STRENGTH TEST

    Sumo deadlift
    Establish a 3RM in 20 minutes

    B. CONDITIONING TEST

    4 rounds for time of:
    10 SDHP, 35/20
    12 burpees

    *9 minute cap

    LEVEL 2

    A. LOWER BODY STRENGTH TEST

    Sumo deadlift
    Establish a 1RM in 20 minutes

    B. CONDITIONING TEST

    4 rounds for time of:
    10 power snatch, 43/30
    12 lateral bar burpees

    *9 minute cap

  • WOD Blog | Workout of the day

    FRIDAY 21-09-2018

    - by Admin

    AMRAP 3:
    12 push-ups
    15 KB swings, 24/16

    Rest 1 minute and repeat for a total of 3 rounds.

    After the third 1 minute rest, go straight into:

    6 rounds of:
    1 min of SDHP, 43/30
    1 min of air squats

    *The clock keeps running for 12 minutes
    so there is no rest between rounds