Workout of the Day, WOD – Wed, 29 April 2015
GWM
.
Trigger/Warm-up/Mobilise/Activate
.
1) AMRAP the following for 16 min:
20 Chest to Bars
30 Power Cleans (60 kg / 40 kg)
100 DU’s
.
Score = Reps
.
then…
.
2) Find your max load for 3 Push […]
Workout of the Day, WOD – Tues, 28 April 2015
WM
Trigger/Warm-up/Mobilise/Activate
.
1) OHS
3-3-3-3-3 (count loads >80% of 1RM)
.
Score = Max Load
.
then…
.
2) Complete 4 Rounds of the following for time:
10 OHS 60 kg
500 m Row/ 400m Run
.
Time Cap […]
Workout of the Day, WOD – Mon, 27 April 2015
G
.
Trigger/Warm-up/Mobilise/Activate
.
1) Complete the following for time:
20 Strict HSPU’s
20 Strict C2B Pull-ups
20 Strict Ring Dip’s
20 Strict T2B
15 HSPU’s
15 C2B Pull-up’s
15 Ring Dip’s
15 T2B
10 […]
Workout of the Day, WOD – Fri, 24 April 2015
W
.
Trigger/Warm-up/Mobilise/Activate
.
1) Squat Clean Thruster
3-3-3-3-3
.
Score = Max Load
.
then…
.
2) Back Squat (*last completed 10 April – if missed complete at 5% less on a & b)
a) 10-10-10 (70% 1RM)
Workout of the Day, WOD – Thurs, 23 April 2015
MG
.
Trigger/Warm-up/Mobilise/Activate
.
1) Snatch High Pull (from hips then from knees then from floor) & then Power Snatch (i.e. 4 reps)
4-4-4-4-4
.
Score = Load but focus is on quality positioning!
.
Then…
.
2) AMRAP the following for 18 […]
Workout of the Day, WOD – Wed, 22 April 2015
MGW
.
Trigger/Warm-up/Mobilise/Activate
.
WOD
.
1) Complete the following:
a) HSPU’s for max depth – 5-5-5-5-5
b) Dips for max load – 5-5-5-5-5
c) L-sit Pull-up’s – Max Reps – Max Reps – Max Reps
.
Scores = Loads and Reps