|
WARM-UP 3mins aerobic, 2x[DD hips, 10 prone retractions, 10s HS hold or wall walkers, 5 wall squats] 2x4 T's, 2x6 bulgarian squats STRENGTH Build to 1 RM RSq WOD: Partners 23 min AMRAP: 30 Partner DL 120/80, 15 synch BF burpees, 6 wall climbs, 30 deficit Db HSPU, 15 Burpee BJ, 6 wall climbs 
0 Comments
WARM-UP 12 Sh every 3rd bwds 2x[30s relaxed squat. 4 large arm circles, 30s active squat, 4 KBW 2x[6 Db split lunges 10 monkey taps, 10 walk lunges OH Db STRENGTH Build then 5x[2x Split jerk, 1 Sh sled push] WOD: 11 min AMRAP: 10 Gob lunges 24/16kg, 10 Gob Sq 24/16kg, 10 SA OH lunges 24/16kg 10 Gob Sq 24/16kg  WARM-UP 2:00 row, 4x30s BB (rotate). 2x[2x10 woodchops, 5 dive bombers, 10 hang retractions, 2x[5 hang straigh tleg raises, 4 paused pushups STRENGTH 4x[5 BP, 10 GHD, build Cl to work weight WOD: Little Holleyman 10 RFT 5 WB 9/6 3 HSPU 1 CL 100/70 cutoff 14:00   WARM-UP 2x[60s skips, 8 knee-elbow prone, 8 scorpions, 6 fire hydrants, 2x8 adductor activators, 3 cat skins] 2x[8 GHD extn, 6 Good mornings, 6 wide grip Ring rows STRENGTH 5-10 mins to build to heavy on the DL then 5x[2 SDL, practise DU WOD: 6 RFT 6 KBS 32/24, 6 Burpee Chins, 60 DU, 6 T2B cutoff Cutoff 18:00   WARM-UP 12 Sh, 30s broom throughs, 4 Samsom lunges with side stretch using broom, 8 Cossack to squat stretches, 2x [2x8 SA KB lunge and press, 5 paused Goblet squats, 5 ring rollouts, STRENGTH FSq, 3x2 paused banded shoulder stretch between 5x[2 FSq, MU drills] WOD: 15 min AMRAP 5 RMU 4 squat snatches 75/45 Score is R&R  WARM-UP 2x[4 inchworms, 6 Spider-Man crawl,15 corepumps, 8 banded lat pull downs], 2x[2x4 large arm circles, 10s hs hold, 10s peg board hold STRENGTH 2-4x[1 sled pull with rope, 5m HSW WOD: Groups of 3, 27 min AMRAP. One person does one round while two people rest: 8 Db snatches 22.5/15, 6 Db thrusters, 4 ring dips, 20 DU Every 3 rounds do 12 Synch chins. Swap hands for snatches/thrusters every round you do  WARM-UP Partner MB 2x[20 Chest pass, 15 OH pass, 2x10 twist pass, 20 situp pass 2x[2x4 large arm circles, 10 alt dead bugs, 10 alt bird dogs, 4 cat skins, 4 ring extensions]. STRENGTH Burgener into OHS 4x3 Drop snatch - drop high, medium and low. 5x[1 Segment hang SqSn + 1 high hang Sq Sn], Work snatch singles until WOD WOD: Choose either Randy 75 Sn 35/25 or Isabel. 30 Sn 62/40 Newer Kangas can go  WARM-UP 400 row, 2xDD hip complex, 10 sissy squats, 6 rollover and twist, 2x5 KB windmills, 2x4 T's 2x[8 GHD extn, 10s Ring hold, 8 Good mornings STRENGTH 5x[3 DL, 3 Dips WOD: 3 rounds for time of: 16 SH 21 SDHP 35/25 12 Lat Burpeess  WARM-UP 2x[6Sh rot evens, 30s Pidgeon stretch, 30s deep squat, 30s wall hammie stretch, 8 Goblet paused squats] 2x[10 hang retn, 4 rig squats, 10 monkey taps, STRENGTH Build to heavy then 4 x [3 OHS, 10ish GHD WOD: “Open Test” 20 min AMRAP: Option 1: 50 Wall Balls, 9/6, 50 Double Unders 40 BJ 60/50, 40 T2B, 30 CTB, 30 Burpees 20 PCl, 65/45, 20 Jerks, 65/45 10 Snatches, 65/45, 10 Ring Muscle Ups Option 2: 50 Wall Balls, 6/4 100 skips 40 BJ 60/50 (step up), 40 Knees up, 30 Ring Rows, 30 Burpees, 20 PCl 50/30, 20 Jerks, 50/30, 10 Snatches 50/30, 10 HRPU   |
Daily WOD and ResultsThis page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts. Archives
December 2018
Categories |
RSS Feed