";var wpa_add_test="no";
Posted on 15th February 2018 by Chris Cummins
Jumps/Throws
Tall Kneeling Rotational MB throw x 5/side
Broad Jump x 3
x 4 Sets
-Work with a partner – You go/I go format.
20 Minute Time Cap
10 DB Snatch (22.5/15)
15 Burpee BJO (24/20)
20 DB Snatch
15 Burpee BJO
30 DB Snatch
15 Burpee BJO
40 DB Snatch
15 Burpee BJO
50 DB Snatch
15 Burpee BJO
Posted on 14th February 2018 by Chris Cummins
Floor Press x 8
Ring Rows x 8
Rest 1:00
x 3 Sets
-Same weight each set on the Floor Press. Adjust scale on Ring Rows so they’re difficult.
3 Rounds
1 Minute Max Cal Row
90s Rest
1 Minute Max Rep Wall Balls
90s Rest
Score is total reps of each combined.
Posted on 13th February 2018 by Chris Cummins
Squat Clean
A) Movement breakdown
B) 15 mins to build to a heavy double
AMRAP 9
6 Squat Cleans (60/40)
30 Double Unders
Posted on 12th February 2018 by Chris Cummins
A) Handstand Push Ups Go through progressions for handstand push ups and find an appropriate scale for the WOD
B) Spend time warming up the WOD movements
AMRAP 13
55 Deadlifts (102.5/70kg)
55 Wall Balls
55 Cal Row
55 HSPU (scale to HRPU)
Posted on 11th February 2018 by Chris Cummins
Back Squat
4/3/2/4/3/2
-Wave loading to a heavy double in final set
AMRAP 12
5-10-15-20… ETC
Single Arm DB Thrusters Right (20/12.5)
Burpees over DB
Single Arm DB Thrusters Left
Burpees over DB
Posted on 9th February 2018 by Chris Cummins
Posted on 8th February 2018 by Chris Cummins
Power Snatch
A) Movement breakdown
B) Spend 10 Mins working technique at a weight slightly above the weight you intend on using for the WOD in sets of 3-5 reps and aim to move as fluidly and efficiently as possible.
AMRAP 17
15 Power Snatch (42.5/30)
30 Burpees over the bar
Posted on 7th February 2018 by Chris Cummins
Front Squat
5 x 3
-Strict 3s pause at the bottom
-Build weight each set
15-12-9
Thrusters (50/35)
C2B Pull Ups
*50 Double Unders after each round.
Posted on 6th February 2018 by Chris Cummins
Toes Through Rings
A) Movement breakdown
B) 3 x sub maximal rep sets, looking for perfect positioning and good efficient movement.
AMRAP 20 in 2’s (Relay style – alternate full rounds)
500m Row
20 DB Snatch (22.5/15)
10 TTR
Posted on 5th February 2018 by Chris Cummins
Superset x 4
8 Shoulder Press
Rest 1:00
Max Rep Strict Pull Ups
Rest 1:00
-Build weight on the shoulder press
AMRAP 12
20 KB Swings (24/20)
20 Box Jump Step Downs (24/20″)