WOD

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

Dam Builder

Week 2 of our split jerk block. Two pauses here – in the dip (of the dip drive), and on the catch (in the split). Focusing on rigidity and stability throughout the movement.

Strength

EMOM 10

2 Split Jerk (build)

WOD

” Dam Builder  ”

10 to 1 reps of

Deadlift (100/70)

HSPU

Toes To Bar

Clean Run

On this hump day we clean and then clean some more. We will also pay special attention to our set up and ensure we optimise our force generation by doing this extremely well. #no excuses.

Strength

EMOM 10

2 Hang Squat Clean (build)

WOD

” Clean Run ”

10-9-8-7-6-5-4-3-2-1 reps of

Power Clean (70/45)

Run 200 m

CAP 20

Walk Of Life

Our Red Skull Champ and much adored Master nails another gold medal in the Oceania Pacific Champs over in Malaysia. An inspiration to all of us on sticking to task, being consistent and constantly working on her game. Congrats Michelle!

Gymnastics 

EMOM 10

3-5 Strict C2B Pull Up

3-5 Strict HSPU

WOD

” Walk Of Life  ”

AMRAP 13

60 Cal Row

50 Push Press (42.5/30)

40 C2B Pull Up

30 m Handstand Walk

*Scale C2B to Jumping C2B

and HSW to 60 m Bear Crawl.

 

Rabbit Punch

Positional Snatches will be Mondays theme for the weeks leading to summer. Our focus is on quality reps and pausing at each set up and catch position. Lots of reps to contend with so keep the weights light, and be accurate!

Strength

Snatch

E3M 5R

1 High Hang Power Snatch (pockets)

1 Hang Power Snatch (knees)

1 Power Snatch (floor)

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

(Build each round )

WOD 

” Rabbit Punch”

5 DB Hang Squat Snatch (left arm)(22.5/15)

5 Burpee

5 DB Hang Squat Snatch (right)

5 Burpee

5 Rounds

CAP 10

 

 

Steel Whip

TEAM WOD

” Steel Whip ”

AMRAP 20

Teams of 3

3 Rope Climb

9 Clean and Jerk (70/45)

Run 400 m (Morgan St)

Partner A runs 400 m while B completes as many reps as possible of couplet , while C rests.

When runner returns, players rotate.

Score is MAX REPS