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  • Monthly Archives: June 2016

    WOD, Saturday, 1.07.2016

    Olympic lifting: Within 15 Minutes 6 x 3 Position Snatch Build weight across sets Accessories: 4 x 3 Supine pull ups/Supine negatives/ring rows ss 4 x 8 Hollow Press ups WOD: 8 AMRAP 8 ring dips/Box Dips/Ring press ups 8 box jumps  

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    WOD, Thursday, 29.06.2016

    For Strength Within 12 Minutes 5 x 4 Strict Press at 70-80% of 3 RM “aim to use same weight as last week For Conditioning: FOR TIME 12 minute cap 6 Rounds 1 muscle up / 3 strict pull ups/ 9 ring rows 4+4 KB snatch same KB 12 Goblet […]

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    WOD, Tuesday, 27.06.2016

    For strength: 4 x 5 Hand Stand Push ups -> 5 Deficit Hand Stand Push ups 4 x 5 Negatives -> 5 Abmat Scale 4 x 10 Hollow Push ups -> 5-10 Pike on box HSPU   For conditioning: 15 Minute cap YGIG MOVEMENTS. 1 DOES ALL HPC, THEN THE […]

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    WOD, Monday, 27.06.2016

    For Strength: 4 x 5 Hollow Pull ups -> Hollow Pull ups 3 Seconds Ascend + Descend 4 x 5 Full hollow supine negatives -> Full hollow supine negatives with 3 second pause with chin over bar 4 x 30 second hollow active hang + 10 Ring Rows   For […]

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    WOD, Saturday, 26.06.2016

    For Strength: 5 x 3 OH Squats 5 x 3 Front Squats With OH Mobility between sets For Conditioning: 18 Minute AMRAP in Pairs 10 Power Clean and Jerk 50/35 40/30   30/25 100 Double Unders/20 DU Attempts/ 200 Singles *Break reps however you wish

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    WOD, Friday, 24.06.2016

    For Strength: Within 20 Minutes 6 x 3 Strict Press at 70-80% of 3 RM For Conditioning: 15 Minute Cap: Choose one of 3 Options 30 Muscle ups for time Death by strict pull/Chin up E2MOM 1 Max effort set of Unbroken Ring Rows *If on death by PU, if […]

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    WOD, Thursday, 23.06.2016

    For Strength: Within 25 Minutes 4 x 5 Back Squat     5 x 40% 5 @50 % – 5 @ 60% – 5@70% of 1RM Then 20 RM Back Squat Aim for 60-70% of 1RM   Finisher: Finisher 2 x Tabatas 1 Minute Rest between Goblet Squats   24/16 16/12 12/8 […]

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    WOD, Wednesday, 22.06.2016

    For Strength: 4 x 5 Hand Stand Push ups -> 5 Deficit Hand Stand Push ups 4 x 5 Negatives -> 5 Abmat Scale 4 x 10 Hollow Push ups -> 5-10 Pike on box HSPU For Conditioning: 15 EMOM 10 Toes to KB/High knees 8+8 Kettle bell goblet Lunges […]

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