May 2018

WOD ‘Dallas 5’ 5 minutes of: Burpees Then, 5 minutes of: 7 deadlift (70/47.5) 7 box jump Then, 5 minutes of: Turkish get up (17.5/12.5) Then, 5 minutes of: 7 snatch (35/25) 7 push up Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each 5 minute station. Rest 1 minute […]

GYMNASTICS Handstand roll out Ring holds Rope climbs 4 rounds WOD Run 400 Rest 90 seconds 8 rounds Score is total time to complete. We’ll spend time working on POSE running drills before the 400’s, if you struggle with running and don’t enjoy it, these running drills could help change that. Scaled options are a

STRENGTH Bench press 5 x 3 rep Compare to 21/09/2010 The first time we’ve have Bench Press in a workout since 2010! Keep the focus on good technique, if you’ve got any upper body flexibility or shoulder limitations, we have dumbbell and weighted push up variations. WOD 2 Power clean 6 minute EMOM Rest 2

1 Power snatch 1 Overhead squat 1 Squat snatch 8 minute EMOM Build up to weight you’ll use for the workout WOD ‘Rich’ 13 squat snatch (70/47.5) Then, 10 rounds of: 10 pull up 100 metre sprint Then, 13 squat clean 25 minute cap With just a 100m run you’ll need to be fast on

STRENGTH Thruster 4 x 3 rep WOD 100 GHD Hip back extension* Every break in reps or if you stop at the bottom, stop and complete 15 wall ball 15 minute cap The focus for todays WOD is quality reps, not speed. Alternative exercise is barbell good morning. You should be doing a minimum of

STRENGTH Clean 2, 2, 2, 1, 1 rep WOD ‘Partner Workout’ Row 500 40 shoulder to overhead (50/35) 30 Power clean 16 minutes, as many rounds as possible

WOD ‘Barbara’ 20 Pull up 30 Push up 40 Sit up 50 Squat Rest 3 minutes after each round, 5 rounds (40 minute cap) Compare to: 04/18/2017 This is intended to be a high intensity interval workout. After the 3 minute rest you should be mostly recovered and ready to hit the next round at about

WOD ‘White’ 3 Rope climb 10 Toe to bar 21 Overhead walking lunge (20/15) Run 400 5 rounds (30 min cap) First time we’re doing rope climbs here in a workout. We’ll go over technique for rope climbs and some scaling options that don’t require you to leave the ground.