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7 november 2013

7 november 2013

WOD

Warm up: Functional warm up

Skill: Kipping pull ups

WOD:

Tabata circuit of

1. Kipping pull ups

2. SDHP 40/ 27,5 kg

3. MB Sit up throw to wall 6/4 kg

4. 2 KB Shoulder shrugs 20/16 kg

Fundamentals

Warm up: Burgener warm up

Skill: Medball clean, Ring dips, Ring rows

WOD:

10 minute E.M.O.M. Climb up with reps of:

Medball cleans 6/4 kg

Ring dips

Ring rows

If you can not do it within the minute you stop. Post done minutes.

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6 november 2013

6 november 2013

WOD

Warm up: TGU and Windmills

Skill: Push press

WOD:

Buy in with a 2 minute of Handstand

Than do 7 rounds of

10 Push press 40/ 27,5 kg

100m KB Farmer walk with 16/12 kg

 

Than do Back squat 5-5-5

Post loads

Fundamentals

Warm up: 400m Run/ row, hip and shouldermobility

Skill: Squat therapy and Push ups

WOD:

AMRAP of 10 minutes

10 Airsquats

15 Push ups (hand release)

 

Post rounds.

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5 november 2013

5 november 2013

WOD

Warm up: Javorek complex

Skill: Hang clean

WOD:

I: Hang clean AMRAP of 5 minutes. 40/27,5 kg

II: 6 rounds of

10 KB One Arm Swing 20/16 kg (changes after 5)

13 Double unders

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4 november 2013

4 november 2013

WOD

Gymnastics warm up

Skill: Wall walks and rope pulls

WOD:

Partner WOD! Get as many reps as possible in two minutes of

1. Walking lunges vs Squat hold

2. Wall walks vs Plank

3. Spiderman’s vs Squat hold

4. Rope pull ups (by the 4) vs Plank

5. Transversal squat jump vs Squat hold

6. Hollow rocks vs Plank

No rest between change.

Fundamentals

Functional warm up

Skill: Deadlift, Sumo deadlift high pull, Abmat sit ups

WOD:

For time 3 rounds of:

20 Deadlifts

30 Sumo deadlift high pull

40 Abmat sit ups

Post time and weight

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3 november 2013

3 november 2013

WOD

Warm up: Gymnastics warm up

Skill: Kipping pull ups

WOD:

"Cindy"

20 minute AMRAP of

5 Pull ups

10 Push ups

15 Airsquats

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