August2015

August2015

Warm up: 3 mins DUBs 20 kip swings 15 push ups 10 squats   Mobs: Shoulders Chest   Strength – Bench press: 5-5-5-5-5   Metcon – 5 rounds for time: 6 HSPU 12 Thrusters 40/30kg 24 Double Unders

Read More »

26 08 15 – Snatch

Warm up: 5 mins – get sweaty Burgener warm up 10 pvc dislocates 10 pvc OHS   Mobs: Snatch prep   Strength – Snatch: Hang power snatch 5-5-5 Hang squat snatch 3-3-3 Full squat snatch 1-1-1   Metcon – 15 min AMRAP: 60 Double Unders (150 singles to scale) 20 Front Rack[…]

Read More »

22 08 15 – Throwdown

Event 1 I wasn’t going to release any of the Throwdown WODs until tomorrow but though I would give you a sneak peak at event 1 at least… 15 min amrap 9 Deadlifts 70/45kg 12 Push-ups 15 Box jumps 24/20″   11am Class: Burpee Complex 50-30-10 Hand release push up[…]

Read More »

21 08 15 – Deadlift

Warm up: 2 min DUBs Then 3 rounds with an empty bar or pvc pipe of: 5 back squat 5 push press 5 romanian deadlifts 5 good mornings Mobs: Deadlift prep   Strength – Deadlifts: 5-5-3-3-3-1-1   Metcon – 10 min AMRAP: 10 Thrusters 40/30kg 11 Burpee box jump 24/20″ 12 Pull[…]

Read More »