hang clean pull

01 July 2018 – WOD

Thanks to everyone who came down to our Beach Brawl!

WORKOUT OF THE DAY

Engine Work (9 - 10 am)

Every 5 minutess for 20 minutes (4 rounds):
15 Kettlebell swings (24/16 kg)
200m Run
15 Box jumps
200m Run

Specialist Sunday (10 - 11 am)

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"

Women's Only (11 am – Noon)

A) 10 minutes for quality:
5-10 Ring dip (or box dip)
30 Hollow rocks

B) 10 minutes for quality:
3-5 Strict chin-up (or red/orange band)
3-5 Strict HSPU (or 7-10 Seated Z Press)

C) 24 x 20 second on : 10 seconds off
Sit-up
Push-up
Ring row
* Perform 8 intervals on one movement before moving to the next

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