A little step up this week… Dig deep and hang on, it will be worth it! Strength EMOM for 10 min: 1 Back Squat @ 90% 1RM WOD Every other minute for 16 minutes (8 sets): 5 Pull-ups 5 Thrusters Max burpees for remaining time Rest 1 minute Score is burpees only A: 30kg/45kg B: 15kg/30kg C: 40kg/60kg Read more →
Tag: Thrusters
WOD 4 October 2013
Warm Up then 50 Thrusters for time (bar only) then “Burpee Annie” 50-40-30-20-10 Double unders and situps 10 burpees after each ‘set’ Read more →
WOD 2 September 2013
Test Week 1. 15 min to build up to 1RM Back Squat 2. 10 min to build up to 1RM Weighted Pull-Up 3. Max reps push-ups in 1 min WOD 5 Rounds for time: 10 Plate GTOH 10 Plate Thrusters 10 Plate Push-Ups 10kg/20kg Cut off time: 8 min Stretch & Mobilise 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 →