Workout of the Day, WOD – Wed, 1 Apr 2015
Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (80% of 1 RM)
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Complete Every 2nd min (12 min)
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Score = Load
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then…
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2) AMRAP 15 min:
100 DU’s
20 HSPU
10 Power Cleans (85 kg […]
Workout of the Day, WOD – Thurs, 26 Mar 2015
MG
Trigger/Warm-up/Mobilise/Activate
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1) Technique Practice – Snatch (Bar Mobility, Progressions and Skill Transfer exercises with empty bar – Coach Leads)
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2) Rings – Practice Skin the Cat (10 min) (Avoid fatigue, only practice)
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3) Practice DU’s for 5 min (Again Ample Rest, […]
Workout of the Day, WOD – Mon, 23 Mar 2015
M
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Trigger/Warm-up/Mobilise/Activate
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WOD
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1) AMRAP the following for 10 min:
Jog 50 m
3/4 Pace Run 50 m
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Score = Distance covered
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then…
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Tabata (20 s on: 10 s off x 8) […]
Workout of the Day, WOD – Thurs, 19 Mar 2015
WM
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Trigger/Warm-up/Mobilise/Activate
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1) OHS Mobility Sequence with Barbell and Stretches (Bar on knees bottom squat hold 10 sec; OH position hold 10 sec, OHS bottom hold 10 sec x 3 sets then…stretch glutes – knee opp shoulder and shin to chest – 10 sec x 2 each; stretch […]
Workout of the Day, WOD – Tues, 17 Mar 2015
MG
Trigger/Warm-up/Mobilise/Activate
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1) Strict Dips
Max Reps – Max Reps – Max Reps
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Rest 1 min between Repeats
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Score = Total Reps
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then…
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2) Complete 21-15-9 of the following triplet for time:
Box Jumps […]
Workout of the Day, WOD – Thurs, 12 Mar 2015
GW
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Trigger/Warm-up/Mobilise/Activate
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1) Practice Kipping Pull-up’s for 10 min
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2) Practice HS holds for 10 min (Scaling – practice at the wall with a coach spotting or practice Piked Push-up holds)
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3) Practice the Snatch for 10 min – Coach leads […]