1) Snatch (at 70% of your 1 RM. NB do not go heavier than this! Focus on line, form & no misses! Last done on 24 Sept)
4-4-4-4-4-4
Rest 90 sec between sets!
then…
2) Complete the following couplet for time:
30 Box Jumps (76 cm / 61 cm)
21 KB Swings (32 kg / 24 kg)
20 Box Jumps (76 cm […]
By crossrob|2013-10-20T19:40:23+02:00October 17th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 17 Oct 2013
Warm-up – include lat activation; some swings; foam rolling lats & opening chest over foam roller (remember knees at 90 deg)
Trigger/Warm-up/Mobilise/Activate
1) Strict C2B Pull-up’s – max load for
5 – 5 – 5 – 5 – 5
Then…
2) Complete the following for time:
100 Sit-up’s
75 Power Cleans (45 kg / 27 kg)
300 DU’s
Time Cap 15 min
Score = Time
Cool-down/Trigger […]
By crossrob|2013-10-16T07:48:57+02:00October 16th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Wed, 16 Oct 2013
10-10-10-10-10 (all 5 sets on 75% of your current 1 RM i.e. 2.5% higher than last week)
* Rest precisely 90 sec between reps
Then…
2) Complete 3 rounds of the following for time:
15 Squat Clean Thruster’s (Cluster’s) (40 kg / 25 kg)
400 m Run
3) UWS Athletes:
Ring Dip’s
Max reps – Max Reps
HSPU’s
Max Reps – Max Reps
* […]
By crossrob|2013-10-15T07:35:42+02:00October 15th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Tues, 15 Oct 2013
By crossrob|2013-10-14T06:39:10+02:00October 14th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Mon, 14 Oct 2013
30 Clean (power) & Jerks (push) for time (61 kg/43 kg)
Time cap 5 min
After 7 minutes (i.e. 2 min compulsory rest) complete…
1b) 30 Clean & Jerks for time on 55kg / 38 kg.
Time cap 5 min
After 14 minutes (i.e. 2 min compulsory rest) complete…
1c) 30 Clean & Jerks on 50kg / 35 […]
By crossrob|2013-10-10T20:34:03+02:00October 11th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Fri, 11 Oct 2013
2) Rings – L-sit Or Tuck sit or simply hold your body weight with straight arms (anatomical zero position)
Max hold x 5 (30 sec rest between sets)
then…
3) Leaving every 2 minutes, complete 6 Rounds of the following:
12 C2B Pull-up’s
200 m Sprint
Score for each […]
By crossrob|2013-10-10T10:09:52+02:00October 10th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 10 Oct 2013