WOD, Tuesday, 31.3.2015

First 3 lifts just with a bar, very short breaks: –   Overhead squats, 2 x 5 Hang snatch pull, 2 x 5 Hang snatch high pull, 2 x 5 Hang power snatch, 3 x 3-4 reps (load the bar progressively) Heavy snatch pulls, 3 x 6 (load the bar) Met-con: Every min check in […]

WOD, Monday 30.3.2015

Skill: L: Bear crawl and lizard walk with push ups: 2 lengths each attention to a good form W: Split jerk, 2-3 sets just practice technique, then 4 (ascending load) sets of 3 reps Met-con: 15 min AMRAP – 20 KB swings 32-24/20-16 20/12 16/8 – 15 KB lunges (on a spot, alternate legs, in […]

Sat 27.3.2015

Sat, 28.3.2015 Skill: – Ring support (for push up, dips..etc) 3 sets x 20-30 sec hold – Hollow rocks, 3 sets x 15 rocks, or just 20-25 sec holds. Met-con: 15 min AMRAP – 20 KB swings 32-24/20-16 20/12 16/8 – 15 KB lunges (on a spot, alternate legs, in goblet hold, same KB as […]

Friday, 27.3.2015. Last Open workout! 15.5 on the menu.

Skills: – if the movements in 15.5 needs a long mobility preparation or its a highly skilled movement, then practice those before you hit the WOD, otherwise work on these 2 skills: – KB Turkish get ups, practice. Then 3 sets of 3 reps on each side. – Kipping: practice until the kipping is efficient […]