13 August 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics Strength / Conditioning
Complete 3 rounds of:
10 Pull-ups, strict
10 Push-ups
10 GHD hip extension
10 Hollow to tuck with 2 second hold in each position
10 Samson lunge with 2 second hold in the bottom

* We will use this piece for the next 4 weeks
*The aim is to perform all sets/reps unbroken. Once this is achieved you can add load
*Move with purpose and aim for perfect movement
*Pull-ups, push-ups and GHD hip extension should be performed with a 'faster up, slower down' tempo
*Time cap is 20 minutes


B) 21-15-9
Single arm dumbbell push press
Toes to bar

Competition Class (9.30 – 11 am)

A) SID Q.3

B) Gymnastics: Muscle-ups

Alternating EMOM x 10
Minute 1: Muscles-ups @ 40% max set
Minute 2: Row @ easy to moderate pace

Engine Work (8.30 – 9.30 am)

A) Conditioning

4 x 3 minutes on : 3 minutes off:

A1) 21 Calorie row
21 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

A2) 18 Calorie row
18 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

A3) 15 Calorie row
15 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

A4) 12 Calorie row
12 Burpees over the rower
AMRAP double kettlebell thrusters (24/16 kg)

MOBILITY DRILL OF THE WEEK