October2014

October2014

Happy Halloween

Warm up: 8 press ups 40m hands and feet 8 press ups 40m walking lunge 8 press ups   Mobility: Chest shoulders   Strength: Bench press 5-5-5-5-5 @ 60-70% 1rm   WOD: 2 rounds, 01:30 on 00:30 off Row for calories Ring press ups Chin ups GHD sit ups Wallball[…]

Read More »

Pull ups and a chipper

Thanks Emma, for writing todays WOD, its a good’un’   Warm up: 2 rounds of: 80m jog 20m inch worm 8 burpees   Mobility: T-spine Shoulder smash   Skill: Strict pull ups, max reps in 4 mins Practice band, negative and ring pull ups for variety   WOD, for time:[…]

Read More »

Death by burpee

Warm up: 5 min single unders. Every time you stop = 5 push ups   Mobility: shoulders front rack hip   Strength: Chest to overhead 3-3-3-3-3-3-3   WOD: death by burpee minute 1 = 1 burpee minute 2 = 2 burpee minute 3 = 3 burpee minute 4 = 4 burpee Continue every minute until[…]

Read More »

Clean up those cleans

Warm up: 2 rounds of: 10 wall ball cleans 10 wall ball shots 20 double unders   Mobility: Shoulders and front rack hips and ankle   Strength and tekkers: 10 min EMOM clean complex Complex = 1 power clean, 1 front squat, 1 hang clean, 1 full squat clean Work[…]

Read More »

WOD Throwdown week 2

Warm up: 40m hands and feet 4 burpees 80m jog 8 burpees 40m hands and feet 4 burpees   Mobility: Shoulder Hip   Strength: WOD Throwdown: 14 min EOMOM 1 OH squat every 2 mins (2 attempts allowed) weight must increase every round (2.5kg min) after your last rep on[…]

Read More »

Snatch tekkers

Warm up: 1 min jog 1 min row 1 min nose and toes HS hold (1 burpee every time you come out of the hold) 1 min skipping   Mobility: Ankle Hip shoulder   Tekkers: Snatch Beginner – intro Intermediate – power snatch Advanced – squat snatch   WOD: 15[…]

Read More »

Front squats and Fran

Its been 8 weeks since we first attempted Fran. Are you fitter? faster? stronger? lets find out…   Warm up: 3 rounds of 5 KB clean and jerk each arm 5 pull ups 5 burpees   Mobility: Shoulder Bottom squat Hip   Strength: Front squats: 3-3-3-3-3-3-3   WOD: FRAN!! 21-15-9 Thrusters 30/40kg Pull ups[…]

Read More »

Handstand day

Warm up: 5 min EMOM 1 wall walk double unders for the rest of the time   Technique: Handstands Hollow rocks Wall walks Wall balance Head stands Kick ups Partner support   WOD: 3 min on each for max reps row (distance) ring dips box jump overs 24/20″ AKB swings 24/16kg Wallball[…]

Read More »

Floor to overhead

Warm up: dynamic movements   Mobility: Shoulders   Strength: 15 min EMOM min 1-5 – 5 strict press min 6-10 – 3 push press min 11-15 – 1 jerk For all of these movements the bar will start and finish on the floor, no dropping!   WOD: 20 min AMRAP:[…]

Read More »