Workout of the Day, WOD – 22 Jun 2015
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1) 12 min AMRAP:
AMRAP “Cindy” for 8 min:
5 Pull-ups
10 Push-ups
15 Squats….
from min 8-12 AMRAP burpee muscle-up’s.
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Score = Total Reps for Part A & Part B
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Workout of the Day, WOD – 19 Jun 2015
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1) Complete the Benchmark WOD “Grace” – Complete the following for time:
30 Clean (power) & Jerk (push) (61 kg / 43 kg)
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Score = Time
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Scaling – Reduced loading
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*Record your […]
Workout of the Day, WOD – 18 Jun 2015
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1) Complete the benchmark workout “Kelly” – Complete 5 Rounds of the following for time:
Run 400 meters
30 Box Jump (61 cm / 51 cm)
30 Wall ball shots (9,1 kg / 6,3 kg)
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Time Cap 35 […]
Workout of the Day, WOD – Wed, 17 Jun 2015
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- WOD
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- 1) Front Squat
- 4-4-4-4-4-4 (65% of 1 RM)
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- Rest 90 sec between repeats
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- then…
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- 2) AMRAP the following for 15 min:
- 150 DU’s
- 10 Bar Muscle-up’s
- 10 Clean (squat) & Jerk (any) (75 kg / 45 kg)
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- Score = Total Reps
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- Scaling:
- AMRAP the following for 15 min:
- 150 Singles
- 10 Pull-up’s / Ring Rows
- 10 Dips (Ring/Bar/Parallette)
- 10 Clean (power) & Jerk (any) (appropriate loading)
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- Score = Total Reps […]
Workout of the Day, WOD – 12 June 2015
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1) Practice HS walking for 10 min
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Scaling:
Practice –
a) BALANCE – Tripod headstand; Headstands, Piked hold, Elastic Jacket HS at wall (coach chooses appropriate level)
b) STRENGTH – Complete 3 sets of max reps push-up’s or […]
Workout of the Day, WOD – Thurs, 11 June 2015
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1) Tabata
a) DU’s (Scaling – Singles)
b) Neutral hold on rings (Scaling – on bar or rings with a band connecting them for stability)
c) DU’s (Scaling – Singles)
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Score = Lowest Scores for a, b & c respectively