WOD

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

13.2

An old classic wod is dragged out of the Open archives for today..but not before we drill those clean and jerk positions.

Strength

Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 3 reps

Clean Pull 3 x 3 reps

Clean Grip Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls

WOD

” 13.2 “

AMRAP 10

5 Shoulder To Overhead (50/35 kg )

10 Deadlift

15 Box Jump (60/50 cm )

Chief On A Bike

Hump Day brings the bench press and pull up back to CFN. Donny’s Oly class will feature at 730pm and needless to say, will be awesome ;-P

Strength 

E :90 s /5 Rounds

5 Bench Press (80%)

5 Strict Pull Up

WOD

“Chief on a Bike ”

AMRAP 5
7 Rounds of “The Chief” (50/30)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of “The Chief” (60/40)
Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (70/45)
Max Calorie Assault Bike Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

 

 

Get To The Chipper!

No weights today, just yo body.
Gymnastics 
Muscle Up Progressions
WOD
” Get to the Chippa! “
20 Handstand Push Up (4” def)
30 Chest To Bar Pull Up
40 Wall Ball (13/9)
50 m Bear Crawl
60 Cal Row
CAP 18

Panda

Week 3 of our snatch cycle and the bar is starting to go fast..and heavy. We have added another movement to the complex and given you a wee bit more time to hit the positions.

Strength

Snatch

E 2 m/ 7 R

HP + HPS + OHS + HSS + SS

WOD

” Panda ”

50 Double Under

20 Burpee

10 Squat Snatch (50/35)

3 Rounds

CAP 18

 

Partner Seven

Classes at 730am with JS and 930am with Roman . Get Some.

WOD

” Partner Seven “

AMRAP 20

7 HSPU

7 Thruster (60/40)

7 Knees To Elbow

7 Deadlift (120/80)

7 Burpee

7 Kettlebell Swing (32/24)

7 Pull Up

A completes 7 HSPU’s, B does Thrusters, A knee to elbows ..etc