Tag Archive for Functional Fitness

Benchmark WOD 30 August 2013

Warm Up & Skill: Double Under Technique 1/2 Cindy (10 Min AMRAP): 5 Pull-Ups 10 Push-ups 15 Squats WOD: In honour of the two-times Fittest Woman on Earth Annie Thorisdottir being in South Africa for the Big 5 Showdown this weekend… “Annie” For Time: 50-40-30-20-10 Double unders & Sit-Ups Stretch and enjoy the weekend! A reminder that there will be… 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 21 August 2013

Strength Push Press 5-5-5-5-5 WOD 5 Rounds of 1 Minute Each: Sled Drag (40kg) Shuttle Sprint Sled Pull (40kg) Plate Thrusters (20kg/10kg) Rest Stretching & Mobility Focus especially on lower body, your hammies and quads will thank you! Read more →