Workout of the Day, WOD – Tues, 19 May 2015
MG
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Trigger/Warm-up/Mobilise/Activate
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1)
a) Rope Pull-up’s – Max Reps x 5 sets (2 hands on 1 rope)
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Score = Total Reps
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b) Barbell OHS Pistols – 3 reps x 5
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Score = Load per leg […]
Workout of the Day, WOD – Mon, 18 May 2015
W
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Trigger/Warm-up/Mobilise/Activate
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1a) Clean (Power to Max then opt to squat clean) & Jerk – Take 10 min to work up to a max for the day (Not neccessarily a 1RM).
1b) EMOM 6 min – 1 Clean & Jerk at 90% of the Max for […]
Workout of the Day, WOD – Fri, 15 May 2015
M
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Trigger/Warm-up/Mobilise/Activate
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1) Running 600 m x 3 (RPE – 9/10; W:R 1:1)
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Score = Time of each interval
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then…
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2) Complete the following for time:
9 Bar Muscle-up’s
21 Thrusters (50 kg / 30 […]
Workout of the Day, WOD – Thurs, 14 May 2015
GW
Trigger/Warm-up/Mobilise/Activate
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1) INDIVIDUAL EVENT 3 – 2012 (http://games.crossfit.com/workouts/regionals/2012)
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Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs i.e. 45 kg / 31,7 kg)
Sprint (60 m – 2×30 m shuttles)
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Score = Time
Workout of the Day, WOD – Wed, 13 May 2015
GWM
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Trigger/Warm-up/Mobilise/Activate
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1a) Rack or Block Jerk (Split) – Take 8 min to work up to a max for the day from the Front Rack and then take an extra 5 min to find your max for the day from the Rear Rack (Not necessarily a […]
Workout of the Day, WOD – Tues, 12 May 2015
WM
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Trigger/Warm-up/Mobilise/Activate
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1a) OHS – 3-3-3-3-3
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1b) OHS – 1,25X BW for 15 Reps OR 15 RM (if you cannot complete on 1,25xBW)
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Score = Load & Reps
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then…
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2) Complete the following for […]