pike press to headstand

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

13 May 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

"Fortitude"

Every minutes, for 30 minutes, alternate between:
15 Calorie row
15 Burpees

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) High hang snatch: 5 x 3

A2) Snatch with pause above the knee: 5-7 x 1

A3) Snatch push press + overhead squat: 4 x 3+1

Women's Only Class (11 am – Noon)

A) Gymnastics

A1) Pike press to headstand: 10 x 1

A2) 3-5 sets of:
3-5 Handstand Push-Ups (or negatives)
3-5 Strict chin-ups

A3) 3-5 sets of:
10 Ring push-up
10 Ring rows