Term 1 Week 9 WOD 5 rounds 5 one-arm dumbbell hang power cleans, left => 5 push presses, left 5 one-arm dumbbell hang power cleans, right => 5 push presses, right 4 x 10-meter side shuffle SKILL: Handstand holds and walks Wall walk-ups Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you [...]
Term 1 Week 9 WOD AMRAP in 10:00 10 kettlebell deadlifts 200-meter run SKILL: 3x 5 single-leg deadlifts each arm 10 dumbbell rows each arm Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Term 1 Week 8 WOD AMRAP in 10:00 10 goblet squats, 4 x 25-meter shuttle sprint 10 goblet squats, 4 x 25-meter shuttle sprint SKILL Handstand Practice Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Term 1 Week 8 WOD EMOM for 12:00 First – 7 push presses Second – 0:30-1:00 plank SKILL: 3x 100-meter waiter’s carry 10 strict toes-to-bar or hanging leg lifts Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Partner WOD Row 2000m Sway every 500m 30 Burpees 60 Clean & Jerk 135lbs 90 Sit ups 60 Deadlift 30 GHD Sit Ups 2000m Row Swap every 500m
Row 1000 meters 21 Thruster,95lbs 21 Pull-ups 750m Row 15l Thruster, 15 Pull-ups 500 Row 9 Thruster, 9 Pull-ups