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Posted on 28th February 2018 by Chris Cummins
If you’re not planning on doing 18.2 then decide on a ‘Benchmark WOD’. Either a Girl or a Hero WOD and complete it.
If you’re doing 18.2 use the time in this class to mobilise and hone skills. Double unders, TTB, Muscle Ups, Pull Ups, Olympic weightlifting movements under the watchful eye of the coach.
Posted on 27th February 2018 by Chris Cummins
21-18-15-12
Strict Pull Ups
Burpee BJO (24/20)
18 Min Cap*
Rest 5:00 after time cap before:
Buy Out – For Time
Row 40/30 Cals
Run 800m
Posted on 26th February 2018 by Chris Cummins
WOD Movements. Spend time going through technical breakdown for the Double unders, Push ups and Power Cleans. Then spend time building weight for the WOD.
Havana
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
-85/55kg
Posted on 25th February 2018 by Chris Cummins
WOD movements breakdown, and time spent building weight for the WOD.
For Reps
1 Min Front Squats
1 Min Push Jerk
2 Min Front Squats
2 Min Push Jerk
3 Min Front Squats
3 Min Push Jerk
-60/40kg
Posted on 22nd February 2018 by Chris Cummins
AMRAP 20
8 TTB
10 DB Hang Clean and Jerks (22.5/15)
14/12 Cal Row
Posted on 21st February 2018 by Chris Cummins
Tomorrow brings us 18.1
If you’re not planning on doing 18.1 then decide on a ‘Benchmark WOD’. Either a Girl or a Hero WOD and complete it.
If you’re doing 18.1 use the time in this class to mobilise and hone skills. Double unders, TTB, Muscle Ups, Pull Ups, Olympic weightlifting movements etc.
Posted on 20th February 2018 by Chris Cummins
5 x Max Effort Sets
-Either Weighted/C2B/Strict/Banded/Seated/Ring Rows or Seated Lat Pull Downs.
Choose a scale that makes it tough for between 5-15 reps and perform 5 working sets.
3 x 1 Min Max Reps per station
1 Min Cal Row
1 Min HRPU
1 Min BJO (24/20)
1 Min Rest
-Score is TOTAL reps.
Posted on 19th February 2018 by Chris Cummins
Back Squat
To 8RM
5 RFT
40 Double Unders
20 Alternate Lunges
10 KB Swings (32/24kg)
Posted on 18th February 2018 by Chris Cummins
Toes To Bar
-Spend 10-15 minutes working TTB Progressions. The aim is to work on positions/drills to HELP you with the WOD. Not to fatigue you before it, so don’t do TOO many. By the end of the 15 minutes you should have a suitable scale for the WOD.
AMRAP 14
60 Cal Row
50 TTB (Scale accordingly)
40 Wall Balls
30 Burpees
20 C2B Pull Ups
Posted on 16th February 2018 by Chris Cummins