Ukategorisert

 

WOD: 13.09.2017

1. Skill:

Use 15 minutes to practise your handstand

 

2. Metcon:

AMRAP in 13 mins of:

7 C-2-B Pull-ups

9 KB Swings @ 32/24kg

11 Gomlet Squats @ 32/24kg

 

WOD: 12.09.2017

1 Weigthlifting:

EMOM in 15 min:

1 x Snatch

 

2 Strength:

5 sett: 3-5 reps of First Pull + Clean Pull @ 110% of max clean.

 

3 Squat:

Continue on your hatch squat program.

You can download the hatch squat program here.

 

WOD: 11.09.2017

1 Metcon #1:

Team (2):

For time:

150 Wall Balls

*One person has to complete all 75 Wallballs before switch.

 

2 Metcon #2:

Team (2): (One round each – Both do 15-15, 12-12, etc.)

For time:

15-12-9-6-3 reps of:

Deadlifts @ 100/70 kg

HSPU

 

3 Metcon #3:

Alone:

For time:

30 T-2-B

30 Burpees

 

WOD: 09.09.2017

1. Barbell Gymnastics:

EMOM in 7 minutes:

3 Power Cleans

3 Front Squats

3 Push Jerk

* Do it as a complex (no dropping of the bar!).

* Go Heavy.

 

2. Midline:

5 Rounds (not for time):

10 T-2-B (Unbroken)

3-5 Defisit HSPU

 

3. Metcon:

For time:

15 Burpee Box Jumps

5 MU´s

10-8-6-4-2 reps of:

Squat Cleans @ 75/45 kg.

 

WOD: 08.09.2017

1. Morning WOD:

EMOM in 20 mins of:

#1:

5 Push-Ups

7 Box Jumps

9 Air Squats

 

#2:

5 Burpees

8 Sit ups

*Alternate between round #1 and round #2.

*BIG DAWGS: Try to do double rounds when there is 6 minutes remaining.

 

2. Afternoon WOD:

1. Endurance:

Run your favorite hill route.

*BIG DAWGS: GO all out!

 

WOD: 07.09.2017

1 Weightlifting:

EMOM in 15 mins

1 x Power Clean

 

2 Squats:

Continue on your Hatch Squat Program.

You can download the hatch squat program here.

 

WOD: 05.09.2017

1. Metcon:

«Turbine 33 with a twist»

For time:

33 Pull-ups

33 Clean and Press @ 50/35 kg

33 Ring Dips

33 Snatch @ 50/35 kg

33 Pull-ups

33 Push Press @ 50/35 kg

33 HSPU

33 OH Squats @ 50/35 kg

 

WOD: 04.09.2017

1. Weightlifting:

EMOM in 15 minutes:

2 x Squat Snatch

 

2. Strength:

5 x 3 Clean Pulls – Stop at the knees for 3 sec before you finish the pull (Use staps!) @ 110% of clean max.

 

3. Hatch Squats:

Continue on your Hatch Squat Program.

You can download the hatch squat program here.

 

WOD: 02.09.2017

Option #1:

Team 2:

For time:

60 Cleans @ 60 kg

50 HSPU

50 Cleans @ 70 kg

50 HSPU

40 Cleans @ 80 kg

50 HSPU

30 Cleans @ 90 kg

50 HSPU

20 Cleans @ 100 kg

50 HSPU

 

Option #2:

Team 2:

4 rounds for time of:

25 Squat Clean Thrusters @ 70/50 kg

3 rds (each) of:

3 Bar MU´s

6 HSPU

9 KB Swings @ 24/16 kg

* The squat clean thrusters are total in the team for each round.

 

 

WOD: 01.09.2017

1. Morning WOD:

For Time:

1600m Run

Then

10 Rounds of:

5 Burpees

10 Box Jumps

15 Squats

Then

1600m Run

 

2. Evening WOD:

2.1 EMOM in 15 mins of:

2 x Squat Snatches

 

2.2 Midline and Shoulder Strength:

5 Rounds (not for time) of:

5 Defisit HSPU

5 «Skinn the cats» (Movement example here)