3 x 4min Amraps
Posted on 05. May, 2012 by Coach.
4 minute amrap:
8 Chest to bar Pullups
8 KB Swings @32kg/24
4 minute amrap:
6 Chest to bar Pullups
6 KB Swings
4 minute amrap:
4 Chest to bar Pullups
4 KB Swings
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Grace
Posted on 04. May, 2012 by Coach.
spend 30 mins working on mobility and technique before this WOD
“Grace”
30 C + J’s for time!
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Sumos and a 6 Rounder
Posted on 03. May, 2012 by Coach.
Sumo Deadlifts
3,3,3,3,3
_____________________________
6 rounds.
3 Front Squats @ 80%
Sprint 3x20m shuttles
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Holy Trinity
Posted on 02. May, 2012 by Coach.
Burgener Warmup
Scale this WOD as needed to use the same weight for all lifts
12 – 9 – 6
Power Snatch
Overhead Squats
Thrusters
60kg/40kg
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20 min AMRAP
Posted on 01. May, 2012 by Coach.
Amrap in 20 minutes
-150 double unders
__________________________
5 Skin the Cat
10 Hand release Pushups with overhead touch.
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Skills, Run and just a few squats
Posted on 30. Apr, 2012 by Coach.
Running skill warmup
Run 500
25 Squats
Run 500
50 Squats
Run 500
75 Squats
Run 500
100 Squats
For Time.
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On the minute: Chelsea
Posted on 28. Apr, 2012 by Coach.
“Chelsea”
*on the minute every minute for 30 minutes, complete:
5 Pullups
10 Pushups
15 Squats
(Scale for quality)
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Mobility then a 3 rounder
Posted on 27. Apr, 2012 by Coach.
Lets spend some time on mobility after our snatches
30 Double Unders
20 KB Pushups
10 Pullups
Run 200m
3 rounds for time
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Strength with a finisher
Posted on 26. Apr, 2012 by Coach.
Strength: Hang Power Snatch 8×2
Met Con: 7 minute amrap
-6 Knees To Elbows
-6 SDHP @ 50kg/35kg
x2
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