Protected: WOD/Blog

12 Feb

Posted at 08:35h in Uncategorized by
1 Like

Touch n Go Clean + Jerk
5 @ 50% Bodyweight
5 @ 60% Bodyweight
4 @ 70% Bodyweight
3 @ 80% Bodyweight
3 @ 90% Bodyweight
2 @ Bodyweight

WOD
5 min to complete
21 Bodyweight Power Cleans
Then max cals ski/bike/row

5 min rest

5 min to complete
15 Bodyweight Squat Cleans

Then max cals ski/bike/row

5 min rest

5 min to complete
12 Bodyweight Ground to Overhead
Then max cals ski/bike/row

5 min rest

For the WOD –
1. Split Class in Half (group 1 and group 2)
2. Split each half into 3 groups
3. Maintain the 21/15/12 order for movements however rotate the 3 groups through the bike/ski/row to ensure everyone uses each machine only once
4. While group 1 works, group 2 rests, and vice versa.

Score = Total Cals

04 Feb

Posted at 12:11h in Uncategorized by
0 Likes

Strength:
15 minutes to find a 1RM of the following complex:
Deadlift
+
Hang Power Clean
+
Front Squat
+
Push Jerk
+
Back Squat
+
Push Jerk

Then 5 minutes to cut back to 70% and complete max unbroken reps of the same complex.

(All movements to have a distinct pause between eachother e.g Front Squat to Jerk is NOT a Thruster)

WOD
16 min EMOM
1) 15 Cal Row
2) 50 Double Unders
3) 12 Cal Ab
4) 10 Burpees to Target/Rig

03 Feb

Posted at 08:19h in Uncategorized by
4 Likes

GOODBYE LEGS MONDAY 😉

Strength:
Squats – Pick a weight you think you can Front Squat for 10 reps (aim high)
Then complete:
3 sets of – Max Front Squats, then re rack the bar, and immediately Back Squat to take the total number of reps to 20 e.g.

Set 1) 10 Front Squats + 10 Back Squats = 20
@
Set 2) 8 Front Squats + 12 Back Squats = 20
Set 3) 6 Front Squats + 14 Back Squats = 20

WOD
3 RFT
36 KB Snatches 24/16
36 Wall Balls