Tag: Daily WOD

WOD 23 September 2013

Strength Back Squat 2 reps EMOM for 10min @ 80% 1RM Then Pull-Ups EMOM for 10min: A: 5-7 kipping or butterfly pull-ups B: 7-11 strict elastic band pull-ups C: 5-7 kipping or butterfly pull-ups WOD 5 KB Swings (heavy) 10 KB Reverse lunges 20 D/U 7 Rounds for time Stretch & Mobilise Read more →

WOD 17 September 2013

Strength & Technique Overhead Squat WOD 12 Min AMRAP: 5 Push press 5 Deadlifts 50 Double unders A: 35kg/50kg B: 25kg/40kg C: 45kg/70kg Mobility & Injury prevention Shoulders Read more →

WOD 12 September 2013

Strength Deadlift 5-5-5-5-5 WOD 5 Rounds for Time: 10 Sit-ups 10 x 10m Shuttle Runs 10 Medicine Ball Cleans Mobility Shoulder Rehab Mobility for the squat position Read more →

WOD 10 September 2013

Strength Ring Dips 5-5-5-5-5 Technique The Snatch WOD 3 Rounds for Time: 20 Burpees 10 Snatches A: 35kg/60kg B: 25kg/45kg C: 45kg/75kg Stretch Focus on chest, lower back and glutes. Read more →

WOD 9 September 2013

Strength 15 min to build to a 1RM Front Squat Then EMOM for 10 min: 3 Back Squats @ 60% of 1RM WOD Death by… Pull-ups and Toes to Bar EMOM 1-1, 2-2, 3-3… etc Stretch Read more →

WOD 29 August 2013

Technique & Skill Handstand Work: holding, walking, push-ups WOD 1 4 Rounds 1 min shuttle sprints 1 min sit-ups 1 min skipping 1 min rest WOD 2 Core Tabata 5 Rounds (20 sec work, 10 sec rest) Plank Side Plank Superman Side Plank V-Ups Mobility Hip and lower body mobility and flexibility for the squat position Read more →

WOD 28 August 2013

Strength Back Squat 5-5-3-3-3 Technique Snatch WOD 3 Rounds for time: 10 Burpees 25m Walking Lunges 10 Snatches A: Over-the-bar burpees / front rack walking lunges / 30kg/50kg B: Burpees / walking lunges / 20kg/40kg C: Over-the-bar burpees / overhead walking lunges / 40kg/60kg Stretch Read more →

WOD 26 August 2013

Strength Front Squat 5-5-5-5-5 WOD 7 Rounds for Time: 7 Push-Ups 7 Toes to Bar 7 Power Cleans A: 35kg/60kg B: 20kg/40kg C: 50kg/90kg Core Work Tabata Stretch    Read more →

Benchmark WOD 23 August 2013

Warm-Up A longer warm-up than usual, as I’ll be expecting a maximal effort from you. At least 20 minutes, getting the shoulders and hips warmed up, also getting the heart rate up for what awaits you… Benchmark WOD “Fran” 21-15-9 Thrusters and Pull-Ups 30kg/45kg Rest 10 minutes Skills & Technique Handstand Work: handstand hold, handstand walk, handstand push-ups Read more →