Uncategorized

    Strength Development: Deficit Deadlifts   5 sets @ 2 minutes   3 Deficit Deadlifts/Set   Stimulus: ·     Add weight each set ·     Braced core ·     Drive through legs   WOD 21 Minute CAP   27 – 21 – 15 – 9 ·   Deadlifts (RX 40/30 Kg) ·   Toes-to-Bar   Then into:   9…

ANZAC DAY Open Gym Go to https://australianherogames.com/ and pick a WOD

  Hero Wod   “Murph Demarcation”   For Time with a Partner:   Buy-in:  1000 meter Row   800 m Run (together) 50 Pull-ups 100 Push-ups 150 Air Squats 800 m Run (together) 30 Pull-ups 60 Push-ups 90 Air Squats 800 m Run (together) 20 Pull-ups 40 Push-ups 60 Air Squats 800 m Run (together)…

    Strength Development: Strict Pull-ups/Ring Rows   10 Minute EMOM   ·  1st Min: Strict Pull-ups ·  2nd Min: Ring Rows Stimulus: ·  Braced core ·  Engaged lats.   WOD   20 Minute CAP   5 Rounds For Time:   ·   6 Toes-to-Rings OR 3 Ring Muscle-ups ·   6 Dumb-bell Snatches   5 Rounds…

    Strength Development: Push Jerks   5 sets @ 2 minutes   3 Push jerks/set Add weight each set Stimulus: ·  Strong shoulder drive ·  Strong shoulder lockout ·  Stability under the bar   WOD For Time   “In the Air Tonight” Comptrain   20 Minute CAP   10 Rounds For Time:   ·   …

    Skill Development: Rope Climbs   10 minutes   Technique development Stimulus: ·  Feet locking position ·  Strong pull with hands ·  Good descending technique   WOD   23 Minute CAP   “Jonsey”   L/Cpl. Andrew Jones   KIA 30/05/2011 Afghanistan   6 Rounds for Time:   ·   400 meter Run ·   6 –…

    Strength Development: Strict Handstand Push-ups   5 sets @ 2 minutes   Pick a rep scheme Stimulus: ·    Braced core ·    Strong drive out of the bottom ·    Engaged shoulders   WOD   5 Rounds For Time   21 Minute CAP   ·   200 m Run/Row/Ski-Erg ·   12 Handstand Push-ups ·   12 Burpees…

    Strength Development: Back Squats   5 sets @ 2 minutes   3 Back Squats/set Add weight each set Stimulus: ·    Braced core ·    Strong drive out of the bottom of squat   WOD   18 Minute AMRAP   ·   10 Overhead Squats (RX 40/30 Kg) ·   15 Sit-ups OR 8 GHD’s ·   10…

Open Gym

  Hero Wod   “Christopher Mozzillo” (27)   FDNY Engine 55   KIA 11/09/2001   5 Rounds For Time:   5 Squat Clean & Jerks (RX 70/47½ Kg) 10 Box Jumps (RX 24’/20”) 15 Pull-ups 500 Meter Row/Ski Erg/Run