Posts tagged with ‘skill’

  • WOD Blog | Workout of the day

    MONDAY 17-07-2017

    - by Admin

    HAPPY BIRTHDAY FOR SUNDAY TO DYLAN CORREIA AND MARIETTE VAN NIEKERK!

    A. CONDITIONING

    5 rounds for reps of:
    1 minute of box jumps, 24/20″
    1 minute of DB thrusters (L1: 15/10kg; L2: 22.5/15kg)
    1 minute of rowing (calories)

    Rest 1 minute between rounds

    Post total reps completed to comments.

    *Work in teams of 3 and rotate stations.

    B. ACCESSORY

    3 sets of:
    12 strict knees-to-elbows

  • WOD Blog | Workout of the day

    SATURDAY 03-06-2017

    - by Admin

    GI JOZI

    5 Rounds For Max Reps

    1 min: Ski (cal)
    1 min: med Ball sit ups
    1 min: Bike ( cal)
    1 min: Inverted Burpees
    1 min: Rest

    BB CLUB

    A. CLEAN & JERK

    2×2, 75%
    3×2, 80%

    B. SNATCH

    2×2, 75%
    3×2, 80%

    C. ACCESSORY

    Good morning
    6×3, 30% (% of Back Squat)

  • WOD Blog | Workout of the day

    FRIDAY 26-05-17

    - by Admin

    HAPPY BIRTHDAY TO COURTNEY GUSH!

    LEVEL 1

    A. STRENGTH

    Strict pull-ups
    5 x max

    B. CONDITIONING

    21-15-9 reps for time of:
    Box dips
    Power snatch, 35/25

    *8 min cap

    LEVEL 2

    A. STRENGTH

    Strict weighted pull-up
    Build to a 3RM in 5 sets

    B. CONDITIONING

    21-15-9 reps for time of:
    Ring dips
    Power snatch, 43/30

    *8 min cap

  • WOD Blog | Workout of the day

    WEDNESDAY 24-05-17

    - by Admin

    HAPPY BIRTHDAY TO JAN POTGIETER!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall > chest away from wall
    – Time your max duration chest to wall HS hold

    B. CONDITIONING

    For time:
    27 jumping pull-ups
    15 power jerks, 35/25
    21 jumping pull-ups
    12 power jerks
    15 jumping pull-ups
    9 power jerks

    *11 min cap

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – If you are able to HSW, work on getting heels/toes together and legs straight and obstacles
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    For time:
    9 ring muscle-ups
    15 power jerks, 52/35
    7 ring muscle-ups
    12 power jerks
    5 ring muscle-ups
    9 power jerks

    *11 min cap

     

  • WOD Blog | Workout of the day

    SATURDAY 20-05-17

    - by Admin

    HAPPY BIRTHDAY TO TEWIE GOUWS!

    GI JOZI

    In pairs: 12 rounds:

    250m row
    8 push ups
    10 sit ups
    12 KB swings (24/16)

    Train format- one person starts on the rower, next person follows once buddy 1 has completed the row

    BB CLUB

    A. SNATCH

    Power snatch + snatch
    5 x (1+1) OTM, 80% max snatch

    B. CLEAN

    Power clean + clean
    5 x (1+1) OTM, 80% max clean

    C. JERK

    Power jerk + jerk
    3 x (1+1), 80%
    *% of max jerk