Workout of the Day, WOD – Mon, 24 Aug 2015

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) AMRAP the following for 10 min:

40 Alternating Pistol Squat

10 Bar Muscle-up’s

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Score = Total Reps

Scaling pistols = Assisted/partial pistol squats/lunges

Scaling Bar m-up’s = Assisted Pull-up’s/Ring Rows & Assisted Dips/Parallette Dips

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then…

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By |August 24th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 24 Aug 2015

Workout of the Day, WOD – Fri, 21 Aug 2015

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) For those who missed yesterday’s WOD…Complete the Reebok CrossFit Games Workout, Heavy “DT” (http://games.crossfit.com/workouts/games):

12 Deadlifts (93 kg / 65,7 kg OR Scale to normal DT 70 kg OR to 65% of your 1RM Split Jerk)

9 Hang Power Cleans (93 kg […]

By |August 21st, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 21 Aug 2015

Workout of the Day, WOD – Thurs, 20 Aug 2015

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Complete the Benchmark “Eva”…

5 Rounds for time of:

Run 800 meters

30 KB swing (32 kg/ 24 kg)

30 Pull-ups

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Time Cap = 45 min

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Score = Time / Time Cap plus […]

By |August 20th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 20 Aug 2015

Workout of the Day, WOD – 19 Aug 2015

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) OHS 2-2-2-10 (3’s on 95% 1RM leaving every 2min; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 75% 1RM, otherwise increase 2-5 kg from last week)

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Score = Loading on 3’s and Loading […]

By |August 19th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – 19 Aug 2015

Workout of the Day, WOD – Tues, 18 Aug 2015

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Back Squat 2-2-2 at 95% 1RM (Leave every 2,5 min) *If you missed last week, complete 5×3 reps on 90% 1RM

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Score = Load.

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then…

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2) Complete 10-9-8-7-6-5-4-3-2-1 of the following for time:

C2B Pull-up’s

BB […]

By |August 18th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 18 Aug 2015

Workout of the Day, WOD – Mon, 17 Aug 2015

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Complete 27-21-15-9 of the following for time:

Power Clean (50kg/30kg or 40% 1RM Power Clean)

Ring Dips (these must be fast so if you battle on the rings then complete band assisted or parallette dips)

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Time Cap = 5 min

By |August 17th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 17 Aug 2015