Workout of the Day

Thursday 7th September

Posted on 6th September 2017 by Chris Cummins

Skill/Strength

Snatch High Pull

A) Movement Breakdown
B) In 12 Minutes Build to heavy 3. (Stop when bar isn’t coming above belly button)

WOD

12 Min Cap
50-40-30-20-10
KB Swings (24/20)
200m Run between sets

Wednesdsay 6th September

Posted on 5th September 2017 by Chris Cummins

Skill/Strength

Handstands

Spend 15 – 20 Minutes working on Handstand variations.
HSPU (Partial/Strict/Kipping/Deficit)/Holds/Walks etc.

No structured aspect to this, just use the time to get upside down and develop competence.

WOD

5 Rounds for max reps
1 Minute Double Unders
1 Minute STOH (30/20)

Tuesday 5th September

Posted on 4th September 2017 by Chris Cummins

Skill/Strength

Hang Power Clean
A) Movement breakdown
B) Heavy Single

WOD

AMRAP 12
400m Run
50 Air Squats

Monday 4th September

Posted on 3rd September 2017 by Chris Cummins

Skill/Strength

Push Press
A) To 8RM
B) 3 x 8 @ 80%

WOD

AMRAP 10
15 Wall Balls
15 Sit Ups

Saturday 2nd September

Posted on 1st September 2017 by Chris Cummins

Skill/Strength

Back Squats
3 x 12
-Same weight all 3 sets

WOD

3 RFT in 2’s

-With 1 x 7.5kg sandbag

1km Run
100m Lunge Walk (50m each, 1 after the other)