ARCHHOLD

WOD: 23/08/2019

Core Strength:

TABATA Arch Hold

Gymnastics Strength:

Strict Chinups –
4 x max reps (min 8/10)

Rest 2′

Conditioning:

10′ AMRAP –

10 A. Swings (24/16kg)

20″ Plank Hold

Hollow-Rock-11-500x333

WOD: 21/08/2019

Core Strength:

TABATA Hollow Hold

Conditioning:

EMOM 17′:

1st Min: ME Row (cals)

2nd Min: ME Situps

3rd Min: ME WBs (9/6kg)

4th Min: ME SDHPs (35/25kg)

5th Min: ME Push Presses (35/25kg)

6th Min: Rest

SIDEPLANK

WOD: 20/08/2019

Core Strength:

TABATA Side Plank

Gymnastics Strength:

Strict HSPUs –
4 x max reps (min 8/10)

Rest 2′

Conditioning:

12′ AMRAP –

5 Burpees

10 Lunges

20 DUs

plank-time

WOD: 19/08/2019

Core Strength:

TABATA Plank

Conditioning:

For time of –

20 Cleans (60/40kg)

5 Rounds of “Cindy”

20 FS (60/40kg)

5 Rounds of “Cindy”

20 DLs (60/40kg)

5 Rounds of “Cindy”

1 Round of “Cindy” =

5 Pullups
10 Pushups
15 Air Squats

DEADLIFT

WOD: 02/08/2019

Strength:

C&J –
15′ to find your 5RM

Conditioning:

15′ AMRAP –
15 DLs
20 Pushups
30 Lateral Jumps

Rx = 60/40kg

crossfit-front-squat

WOD: 30/07/2019

Gymnastics Strength:

Strict Ring Dips –
4 x max reps (min 8/10)

Rest 2′

Conditioning:

EMOM 12′:

1st Min: 15 FS (50/35kg)

2nd Min: 15 Pullups

3rd Min: 30 DUs

WALLBALL

WOD: 26/07/2019

Strength:

Deadlift –

15′ to find your 5RM

Conditioning:

EMOM 15′:

1st Min: 12 WBs (9/6kg)

2nd Min: 12 A. Swings (24/16kg)

3rd Min: 12 BJs (60/50cm)

hang-clean1

WOD 24/07/2019

Strength:

Bench Press –

15′ to find your 5RM

Conditioning:

10′ AMRAP –
10 H. Cleans
20 Lateral Jumps

Rx = 40/25kg