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Friday 30.8.13

8/30/2013

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WOD

Surprise! ..involves Ropes untethered & Sleds  ...you can thank me for it later

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Friday CF Gymnastic:                            Shoulder-taps                                  Broad jumps
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Thursday 29.8.13

8/29/2013

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OB

Strength: Work the line: Strict DB Shoulder Press. Then 3x 10 Reverse Flies

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apparently Rob couldn't decide which 'scale-up' to choose, so he did 'em both!  ..the weight-vest + upper-body only climb. Nice one Rob

OB WOD

2min Rope-climb > 2min Wall-ball > 1min Sit-ups > 1min Box-jump. 5 RFR

MS WOD

3x Weighted rope-climb/upper-body only

3x: 1G>OH > 3Squats > OH unload

1min L-sit (compile seconds held)

5 RFT

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Wednesday 28.8.13

8/28/2013

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WOD: chipper!!

20 OHS > 40 Wall-ball (14/20lb) > 800mtr Run > 20 SDHP > 40 HSPU > 80 Air Squats > 20 Sh'-OH > 40 Pull-ups > 80 Sit-ups > 20 TTB > 40 Burpies ...for time. RX weight on all lifts: 45/30k

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Tuesday 27.8.13

8/27/2013

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Mainstream: Snatch prac'

MS WOD:  10 Snatch (1/2 B'Wgt) > 50 DUs > 100mtr Run ..16min AMRAP  

 On-Board    warm-up: 5min AMRAP: 10 bar kips > 10 OHS (stick) > 20 Jump-jacks

OB WOD

5 rounds/1min each: KB Swing > Paralette Pushup-shoot-dip > TTB > BB Hops

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Monday 26.8.13

8/26/2013

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1min max distance Sled-push

Skill & strength: Ring holds, positioning & strict movements

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WOD

50mtr OH Plate-loaded walking lunge (rx:20k men & women) > 25 Pull-ups > 10 Ring-dips (turned out @ top)

AMRAP: 20min

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Sunday 25.8.13

8/25/2013

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WOD games

Balance & flexibility: OH pass > 28mtr: Lunge > bear-walk > scale balance > bridge-walk

Warm-up: 1min Sled-push AFAP > 20 HR Push-ups > 20 Air-squats > 20 Ring-row

WOD: for time; complete in teams of three:

200 Box-jumps + 200 1-arm Ring-row + 200 HR Push-ups + 150 TTB

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Friday 23.8.13

8/23/2013

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Stretch & Mobilise

WOD: "LINDA"

For time; 10-9-8-7-6-5-4-3-2-1: Deadlift @ 1.5 x bodyweight > Bench Press @ bodyweight > Clean @ 3/4 bodyweight
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Thursday 22.8.13

8/22/2013

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Warm-up & skill prac: SKIP 3min each: singles > figure 8s > X-ovas > DUs.  Then: Pressing Snatch balance

WOD: "KAREN"   compare 9.7.13

150 Wall-Ball (20lb-10ft/14lb-9ft) ..for time

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Wednesday 21.8.13

8/21/2013

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WOD: "LB"

100 DUs > 90 Pull-ups > 80 DUs > 70 Push-ups > 60 DUs > 50 Pistols > 40 DUs > 30 Dead-lift(70/100k) > 20 DUs > 10 HSPU

...for time!
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Tuesday 20.8.13

8/20/2013

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Welcome back Sharon & Lorena a packed-out box this morning & looking forward to more space!! ..only a few weeks to go now 
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OB   mobility warm-up

Skill & Strength: Paralette/Rings: tuck>semi>straight holds. L-Sit. Longest hold @ best progression

WOD: 5rounds for reps. 1 minute stations: Thruster > Box Jump > Ring Row
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  • Home
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    • OUR TEAM
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  • eight week SUMMER SHRED