Warm up
15 reps on squat kneel squat stand Power 5 rounds of broad jumps x 5reps work with a partner strength 4 rounds of split squats/sissy squats x 5 harop curls x 5 with a partner conditioning back squat x 20RM We will be working on cleans tomorrow
So get your sponges ready!!! We are actually doing a mainsite wod
For time, using a single dumbbell or kettlebell10 weighted pull-ups 40 overhead lunges 10 weighted pull-ups 30 snatches, alternating arms 10 weighted pull-ups 20 overhead squats, 10 each arm 10 weighted pull-ups 10 Turkish get-ups 10 weighted pull-ups Men: . 20kg Women: 9kg Scaling Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets. Intermediate Option For time, using a single dumbbell: 10 strict pull-ups 40 overhead lunges 10 strict pull-ups 30 snatches, alternating arms 10 strict pull-ups 20 overhead squats, 10 each arm 10 strict pull-ups 10 Turkish get-ups 10 strict pull-ups Men: 20kg dumbbell Women: 9kg dumbbell Beginner Option For time, using a single dumbbell: 10 jumping pull-ups 40 overhead lunges 10 jumping pull-ups 30 snatches, alternating arms 10 jumping pull-ups 20 overhead squats, 10 each arm 10 jumping pull-ups 10 Turkish get-ups 10 jumping pull-ups Men: 9kg dumbbell Women: 6kg dumbbell |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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