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21-11-17

21 november 2017

Barbell warm up

WOD
redo 06-08-2017

AMRAP 21
20 back squats 80/60kg
20 sit ups
3 rope climbs

FUNDAMENTALS
Let's talk about how to measure your own progress

Skill: back squat, sit up, rope climb

redo 06-08-2017

AMRAP 14
15 back squats 40/30kg
10 sit ups
1 rope climb

Cool down: mobility

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20-11-17

20 november 2017

Medball warm up

WOD
Skill: kipping/butterfly pull up

4 rounds for time
26 pull ups
32 wallballs 9/6kg
64 double unders

Accessory
sit ups 
3x30reps

FUNDAMENTALS
Let's talk about neurological adaptation vs physical adaptation exercises

Skill: jumping pull up, wallball, double under

4 rounds for time
24 jumping pull ups
16 wallballs 6/4kg
32 double under attempts 

Cool down: single unders

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19-11-17

19 november 2017

Dumbell warm up

WOD
Strength
kettlebell one arm row
4x12 reps

5 rounds for time
200m run
20 dumbell snatches 22.5/15kg

FUNDAMENTALS
Let's talk about high intensity

Skill: run, dumbell snatch

5 rounds for time
200m run
20 dumbell snatches 15/10kg

Cool down: run

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18-11-17

18 november 2017

Functional warm up

WOD
skill: toes to bar
4 rounds for time
30 handstand push ups
30 toes to bar
60 airsquats
rest 3min

Cool down: hang

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17-11-17

17 november 2017

Barbell warm up

WOD
AMRAP 21
30 sumo deadlift high pull 20/30kg
30 cleans
30 bent over rows
30 push presses

FUNDAMENTALS
Let's talk about transition from fundamentals to WoD

Skill: kettlebell sumo deadlift high pull, medball clean, bent over row, push press

AMRAP 14
20 kettlebell sumo deadlift high pull 20/16kg
20 medball cleans 9/6kg
20 bent over rows 30/20kg
20 push presses 30/20kg

Cool down: skill

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