false grip ring row

14 Nov 2018 – WOD

WORKOUT OF THE DAY

A) Gymnastics
A1) 4 rounds:
30 second handstand hold, into max rep handstand push-ups
- 1 minute rest -
30 second hollow hold into max rep toes to bar
- 1 minute rest -

A2) 4 rounds:
30 second top of the push-up hold, into max rep push-ups
- 1 minute rest -
30 seconds ring to chest hold (false grip), into max rep false grip ring rows
- 1 minute rest -

B) Conditioning
For time: 100 Burpees

* Time cap: 12 minutes

10 June 2018 – WOD

WORKOUT OF THE DAY

Women's Only

A) Pike press to headstand: Every minute for 10 minutes, perform 1 rep

B) 15 minute AMRAP:
10 Push-ups on dumbbells
10 False grip ring rows

C) 15 minute AMRAP:
10 High box jump (land & stick)
20 Hollow rock

Specialist Sunday

A) Weightlifting: Clean & Jerk

A1) Split jerk: 5 x 3

A2) Clean: 5 x 3

A3) Hang clean pull + Clean pull: 5 x 2 + 2

Engine Work

Every 5 minutes for 20 minutes:
400m Run
21 Kettlebell swings (24/16 kg)
12 Pull-ups

21 May 2018 – Deload week begins...

WORKOUT OF THE DAY

A) Strength
Back squat: 2 x 6 @ 75% of 1RM

B) Accessory
Complete 2 supersets of:
20 Dumbbell walking lunge
15 False grip ring rows
10/10 Single leg Romanian deadlift

C) If time allows:
2-3 Supersets
10-15 Dumbbell bicep curls
10-15 Barbell skull crusher