WOD, Saturday 7.11.15

  Warm up: 7 minutes 1 Minute Hang 10 Presses with pause at top Bar only 10 OH squats with Pause “coach Position” bar only   Strength: (20 min) In Pairs (one persons work is the others rest – one person completes both drills) A1) BB pendalay bent over rows. 4 x 10 – alternate […]

WOD, Thursday 29.10.15 (Don’t forget about the party!)

  Warm up (7 min) 60s Passive hang -> Beat Swings 10 Inch Worms 10 Barbell Deadlifts 20 front rack elbow elevations   Oly (20 mins) The Clean take 2-3 Warm up sets then 5 x  1 Power Clean – 1 Hang Power Clean – 1 S2OH *work up to a heavy set!   WOD […]

Qualifier WOD, Weds, 28.10.2015

Pair up: One judges, One works 2 ROUNDS. 15 Min time cap 21 – 15 – 9 – Snatches or power snatches 40/30  30/25-20  25-20/15 -7 – Pull ups/ Banded- jumping/ Ring rows * perform 12 burpees between round 1 and 2. (if you use only bar you need to perform snatch or PS from mid-shin)

WOD, Tuesday 27/10/15

Warm up: 7 minutes 1 Minute Hang 10 Presses with pause at top Bar only 10 OH squats with Pause “coach Position” bar only   OLY: Split Jerk  (25 Minutes) 3 x 5 Jerk balance with bar (7 min) 3 x 3 Jerk balance + Split jerk. 80% of 1RM ( 7 min) 3 x […]

WOD: Monday 26.10.15

Warm up: (8 min) 10 Inch worms PVC Burgener WARM up   Strength (22  min) In Pairs . 2 groups: one group does all 4 sets on PS and the other group all sets on L-sits. (10 min) Then both groups swap. (another 10 min)   A1) Pulling strength: 4 x 3 T&G Power Snatch @ […]

Monday 05/10/15, WOD

  WARM UP (7 min) OH Presses with 2 second pauses, PVC Split Jerk Drills, just footwork 2 x 1 press  2 push press  3 split jerk with bar OLY:  (25 MINS) RETEST. Improve your weight. 3 sets to build to working weight for this complex: 1 press – 2 push press – 3 split […]