Workout of the Day, WOD – Fri, 15 August 2014

  • Trigger/Warm-up/Mobilise/Activate 
  • .
  • 1a) Pistols (Add load with a KB as required OR Scale as required – i.e. assisted with rings or bench)
  • 5-5-5-5-5 (5 each leg)
  • *Rest 2 min between repeats
  • .
  • then…
  • .
  • 2) AMRAP the following Complex for 12 minutes (Load = 50% of your 1 RM Clean or Jerk – whichever is the lighter):
  • 1 Clean Deadlift 
  • 1 Hang Power Clean
  • 1 Power […]
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Workout of the Day, WOD – Thurs, 14 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) 3 Position Power Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
  • 3-3-3-3-3
  • *Load – 2-5 kg up from last time on 31 July OR 70% of 1RM
  • .
  • then…
  • .
  • 2) Complete the following for time: 
  • 250 m Farmer’s walk (20 kg x 2 / 32 kg x 2) 
  • 25 m HS walk (if you fail […]
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Workout of the Day, WOD – Wed, 13 August 2014


  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Front Squat 
  • 4-4-4-4 (85% of 1 RM) – NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed the 2nd week then do 6 sets of 6 on 70%, if you missed the 3rd week then do 6 sets of 8 on 70%; if you missed […]
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Workout of the Day, WOD – Tues, 12 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following for time:
  • 5 Legless Rope Climbs
  • Rest 90 sec
  • 5 Rope Climbs (leg assisted)
  • Rest 90 sec
  • 10 Rope Pull-ups
  • Rest 90 sec
  • 10 Rope Rows
  • Rest 90 sec
  • .
  • Score = Total work time
  • .
  • Then…
  • .
  • 2) Complete the following for time:
  • 21 Ring Dip’s
  • 21 SDHP (40 kg / 60 kg OR at 45% of 1RM Power Clean)
  • 15 Ring Dip’s
  • 15 SDHP (40 kg / […]
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Workout of the Day, WOD – Mon, 11 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) 1 Clean and 2 Split Jerk
  • 1,2 – 1,2 – 1,2 – 1,2 – 1,2 (80% 1RM – Clean & Jerk)
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • Run 2 km, But every 200 m do 5 HR burpees
  • 300 DU’s (AMRAP Incentive – everytime you trip up or rest – run 20 m before resuming)
  • .
  • Time Cap = 20 […]
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Workout of the Day, WOD – Fri, 8 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following for Quality:
  • 1a) 10 reps of front tuck lever 5 sec, to skin the cat, rear tuck lever 5 sec (Scaling – knee lift from a hanging position and a kneeling rear lever bearing as much weight as possible)
  • .
  • 1b) 10 reps of neutral hold 10 sec, L-sit 10 sec (Scaling […]
By |August 8th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 8 August 2014
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