Trigger/Warm-up/Mobilise/Activate
1) Clean Pull’s *3-3-3-3-3 (100% of your 1 RM for cleans)
* Rest precisely 90 sec between repeats
1) Holiday WOD – L-sit (or tuck sit) – 4 min of cumulative holding (place your hands on 2 chairs placed wide enough apart to take your hip width)
then…
Box & Holiday WOD…
2) Complete the following for time: 50 m sprint on […]
BLOG ENTRY 2 Jan 2014
Take a moment to think about the following: If you could wave a “magic wand”, what would you do to improve yourself as a human being?
Obviously achieving these goals requires a lot more conscious effort, dedication and perseverance than merely waving a “magic wand”!
Now how would you go about achieving this? […]
Trigger/Warm-up/Mobilise/Activate
1) Thrusters *3-3-3-3-3 (Find your new 3RM)
Holiday WOD… HS Walk 100 m for time (after falling, restart where your body touched the ground fartherest from the finish line)
Substitutes:
HS hold at the wall (3 min of cumulative holding)
OR at the top of a Push-up, touch your hip with the same side hand, alternating sides for a total of […]
Happy New Year! What have you got planned for 2014?
The Box is closed today but if you had planned on resuming/starting training today complete the holiday WOD Below!
Trigger/Warm-up/Mobilise/Activate
Complete 5 Rounds of the following for time: 15 Broad Jumps (min of 1.5 m/1.7 m)
50 Squats
40 DU’s or 200 m Sprint (you choose)
Score = Time
Cool-down/Trigger Ball/Foam Roll/Stretch
Trigger – Warm Up
Front Squat – 60% of 1RM
5 – 5 – 5 – 5 – 5
then
“TK
8 Strict Pull Ups
8 Box Jumps 71cm/61cm
12 Kettlebell Swings 32kg/24kg
Trigger/Warm-up/Mobilise/Activate
Box Wod: 1) Clean and Jerk (1 Clean, 2 Split Jerks) 2,1 – 2,1 – 2,1 – 2,1 – 2,1
Complete on a challenging weight across all 5 sets (i.e. approx. 75 – 85% of your current 1 RM for C&J)
OR for those on Holiday…
2) Complete a 7 min AMRAP of: Burpee broad jumps (i.e. lie flat, get up […]
