WOD, Saturday, 16.5.2015

Warm up: PVC pass-throughs into a lunge, 12x Squat hold 1.5 min Side lunges, 12x beat swings, 45 sec Locomotion movements:  2 lengths each x 2 sets. (3 min) Bear crawl and lizard walk with push ups: Skill: Kettlebell taters, practice technique: https://youtu.be/ev0E9LDhC5s or https://youtu.be/82gxfvmXZ-4 if form allows, you can progressively increase the weight. 4 […]

WOD: Friday, 7.5.2015

Strength/skill: divided in two groups, 10 min on each station. one group work on 1) Hollow body 3 x 30 sec hold, then Hollow rocks 3 x 15-20 reps, and then Candle stick to lever 2 x 6 reps other group work on Walk walks into a Handstand hold 15 sec and walk back, repeat […]

WOD, Tuesday, 4.5.2015 – Strength & Tripplet

Warm up: ankle mobility, squat hold. 2 x 10 push ups, air squats & sit ups Strength: 3 stations, 3 groups, 6 min on each station, then swap: Weight needs to be challenging. (quick set up, fast execution & transition) Back squat. 3-4 sets x 8 reps. Floor BB press. 3-4 sets x 6-8 reps. […]

WOD: Bank holiday Monday, 3.5.2015

OLY LIFTING – Clean & Jerk 1 set of: 6 clean high pulls + 6 front squats (just a bar) 2 warm up sets of 2 reps, plates on a bar, build up weight to your first working set. Squat Clean & Split Jerk: 3-3-2-2-1-1 Met-con: 21 min EMOM: 12-14 American KB swings  32/24    […]