";var wpa_add_test="no";
Posted on 14th October 2019 by Chris Cummins
Handstand Gymnastics
-Spend 10-15 mins practising HS Push ups/holds/walks.
21-15-9
Deadlifts (102.5/70)
HSPU
Posted on 13th October 2019 by Chris Cummins
10 rounds for time of:
8 ground-to-overheads (43/29)
10 bar-facing burpees
Time cap: 15 minutes
-If you did the open WOD on Friday use the time to work on your weaknesses instead if you’d rather. Or, have a second attempt and try to improve your score.
Posted on 9th October 2019 by Chris Cummins
EMOM 20
Odd) 3 STOH (Building weight)
Even) 10 Pull Ups
-Bar is to be taken from the ground for each rep
-Scale pull ups accordingly (Rx+ Options)
1) 15 Pull Ups
2) 10 C2B
3) 5 Muscle Ups
4) 2 Legless Rope Climbs
In Teams of 2:
AMRAP 5
Max Cal Row
Straight Into
AMRAP 5
Max Box Jump Overs (24/20)
Straight Into
AMRAP 5
20m+20m Shuttle Runs (Down up at far end)
-Score on the shuttle runs will be 1 rep for 20m Run out, 1 Down Up, 20m Run back and tag the partner.
Posted on 8th October 2019 by Chris Cummins
AMRAP 14
14 Devils Press
14 DB Box Step Overs (24/20)
-How heavy do you dare go on the DBs?
Rest 4:00
AMRAP 14
14 Cal Row
14 Wall Balls (9/7)
Posted on 7th October 2019 by Chris Cummins
Snatch Tekkers and finding appropriate weight for WOD.
AMRAP 15
30 Power Snatches
100 Double Unders
30 Power Snatches
100 Double Unders
30 Power Snatches
100 Double Unders
Max Rep Power Snatches
Rest 5:00
AMRAP 5
Burpees to a target above maximum reach (around 6″ if possible, but make sure it’s at least a jump)
-Rx Weights are
Bar 1 – 40/25kg
Bar 2 – 50/35kg
Bar 3 – 60/40kg
Bar 4 – 70/45kg
-Suggested scaled weights (But feel free to scale how you feel you want to)
Bar 1 – 20/15kg
Bar 2 – 30/20kg
Bar 3 – 35/25kg
Bar 4 – 42.5/30kg
Posted on 6th October 2019 by Chris Cummins
Back Squat
5×5
-Heavy as poss, same weight all sets.
-No more than 3:00 rest per set.
AMRAP 10
12 STOH (50/35)
9 Box Jumps
6 C2B Pull Ups
Posted on 3rd October 2019 by Chris Cummins
TTB Technique breakdown + Efficiency tips
Every 3:00 x 10 Sets
15 Burpee Box Jumps (24/20)
10 TTB
10 Front Squats (60/40)
Posted on 2nd October 2019 by Chris Cummins
EMOM 8
3 Hang Power Snatch
+
EMOM 8
3 OHS
-Aim is to build weight as you go
For Time
800m Run
50 Wall Balls
25 C2B Pull Ups
Posted on 1st October 2019 by Chris Cummins
Midline / KBs
3 Rounds for max weight
10 Double KB Sumo DL
10 Double KB Russian Swings
10 Double KB Cleans
10 Double KB STOH
-Ideally hit as one continuous complex each time.
AMRAP 15 in 2’s
15 Cal Row
10 Burpees over the rower
***Resting partner must hold a 32/24kg KB off the floor at all times. If the KB touches the floor at any time there’s a 20 synchro burpee penalty