WOD

WOD 2018-06-28T09:38:33+00:00

The Longest Day

Classes at 730am and 930am tomorrow . Pairs or teams of 3. Your call.

PARTNER WOD

” The Longest Day ”

100 DB Snatch (22.5/15)

Run 800 m w/DB (each)

200 metre  OH Lunge w/ DB (20 x 10m )

Run 800 m w/DB

300 Air Squat

For time.

*partners share reps equally.

**one person works at a time.

*** one DB/person. Faster runner can reduce overall time :  burpee= 2 sec reduction

The Shit List

Yep the List is back. Not just any list but The Shit List, where there exists a movement that may not be your favourite, or perhaps your strategy on completing the task was array last time. The SL is a test to get through the metabolic and gymnastic elements as fast as possible and give yourselves those precious extra seconds to gain more burpees, clean, jerks or even muscle ups than before..Leave it all out there today concentrate on your game plan..short rest periods and tight controlled sets. Its YOU against YOU!

WOD

 ” The Shit List “
AMRAP 20
50 Wall Ball
50 Double Under
40 Box Jump (60/50 cm )
40 Toes To Bar
30 Chest To Bar Pull Up
30 Burpee
20 Power Clean (70/45)
20 Jerk
10 Snatch
10 Muscle Up

The Hangman’s Noose

Our barbell skills continue today with the split jerk. Unlike the squat clean where we pull under the bar, the jerk is a push under the bar with real aggression and speed. Footwork and a braced midline are the points of performance in this powerful movement…Then its thrusters and rope climbs for the Hangman.

 Strength 

EMOM 10

2 Split Jerk (build)

WOD

” The Hangman’s Noose ”

18-15-12-9 reps of

DB Thruster (22.5/15)

1-2-3-4

Rope Climb

CAP 14

Asphyxiate

Hump Day and we get a little tighter, faster and more accurate in jumping under the bar..then its a spin on one of CFN’s toughest but fairest wods, The Asphyxiator. Be steady across all 3 rounds and your glory will come.

Strength

EMOM 10

2 Hang Squat Clean (build)

WOD

” Asphyxiate ”

3 Rounds

1 m Cal Row

1 m KBS (24/16)

1 m Burpee

1 m REST

Score is TOTAL REPS

Mainsite 160705

When you’re bolting down that tight alley way with your back pack filled with pilfered swag , and man-eating  dobermans are gaining exponentially on your already improved ground speed (from attending Track Gods all summer), the sudden despair at not developing that bar muscle up enters your conscience as the alley’s dead end looms suddenly and all you have left is an 8 foot wall to get over to achieve safety, freedom and wealth..all in one muscle up. Tuesdays is THE DAY. Bar Muscle ups. Get One.

Gymnastics 

EMOM 10

Odd : Bar MU/Progressions

Even : Handstand Walk/ Progressions

WOD

” Mainsite 160705 “

AMRAP 7

25 Double Under

5 Burpee Bar Muscle Up

*scale to : 10 Jumping BMU

Compare to : 16/1/2017