Strength
Clean and Jerk 2 reps EMOM for 12 Min
WOD
5 Cleans
5 Jerks
30 Double unders
A: 50kg/35kg
B: 40kg/25kg
C: 60kg/45kg
4 Rounds for time
Shoulder Rehab and Mobility
Tag: Functional Fitness
2 October 2013
Bring your running shoes, and your heart. I expect to see you all there, no excuses…. Learn to love your goats 🙂 Read more →
WOD 26 September 2013
Strength and Technique Weighted Pull-ups and Ring dips 3-3-3-3-3 WOD 1 min of: Tyre Pulls Overhead Squat Pull-up hold Rest 4 rounds Recover and 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 3 September 2013
Technique Cleans and Squat Cleans Test 5min: 25m Shuttle Sprints for total distance WOD AMRAP 5 min: 5 T2B 10 Box Jumps 5 Burpees Stretch and Mobilise Read more →
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 27 August 2013
Strength Strict Press 5-5-5-5-5 WOD 12 Min AMRAP: 5 Pull-Ups 10 Box Jumps 20 Double Unders Mobility Shoulders 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 →