Mo-Billity
6.15pm
This Saturday the Skills session is going to cover Rope Climbs, Farmer Carry and Prowler work. There will be a solid team WOD involving these movements (and some others) during the session as well so if you're interested in getting involved in this workout come...
MOBILITY
7.30am
SKILLS
9.30am
- Rowing, Double Unders, Muscle-Ups
WOD
6.30, 7.30, 8.30am
A)
Thruster
5-5-5
B)
Infinite OTM - Continue to complete the following task each minute until failure. If you do not complete 6 rounds OTM continue the workout which then becomes 6 rounds for time.
"Bergeron Beep Test"
7 Thrusters (35/25kg)
7 Pull-Ups
7 Burpees
...
Bring your long socks for the rope climbs. No sock/tape/barrier = no climb.
3 rounds for time:
800m Run
5 Rope Climbs
20 Dumbbell Ground-to-Overhead (1 x 20/15kg)
50 Double Unders
...
We already have an impressive collection of abandoned jumpers at the gym and winter hasn't really got going yet. Check the upstairs clothes rack if you've left yours behind.
A)
20 minutes to work up to a heavy 3 rep Power Clean + Push Jerk
B)
For time:
30 Cal...
A)
Overhead Squat
7 - 7 - 7
You have the option to work on Overhead Squats for the whole session, or if time allows add one or both of the following:
B)
30 x Back Squats
The aim here is to complete the set without racking the bar. Recommended weights...
3 x 7 minute AMRAPs
Score is addition of total reps for each station = Total reps
eg. 65/50/72 = 187
A)
5 Chest-to-Bar Pull-Ups
10 Wall Ball (9/6kg to 11/10')
B)
5 x 10m Farmer Carry shuttles (2 x 32/24kg)
10 Russian KB Swings (32/24kg)
C)
5 Strict Dips
10 Box Jumpovers (24/20")
http://vimeo.com/96910646...