EQUILIBRE Arch into box 2 x 10 (+10s) Planche Hold 3 x 10-20s Front Lever Holds 3 x 10-20s Straddle GM Pancakes 2 x 13(+15s) Jefferson Curls 2 x 10 (+10s) Toe Pulls 2 x 10-12 Handstand 3 x 30-60s BAS
Strength and Power Clean (from knees) + Jerk 5 x 3 (only Jerk the last rep) Press from behind the neck 5 x 3 Ring Dips 3 x 5 Eccentric Pull Ups 3 x 5 @ 5s Conditioning Complete 30 Strict Press @ 40/25kg or Push Ups Every stop Complete 20m Duck Walk Awesome Job today Monkeys. Almost everyone finished their 20min EMOMs today. Well Done! A special mention to Karen on labouring through and getting through those 360reps and for the others 480reps TODAY'S WOD EQUILIBRE Front Bodyline Hold 2 x 60s Scoop Hold 2 x 60s C2W Handstands 2 x 60s Arch Rocks 2 x 60s Hanging Kips 3 x 10 Kipping Muscle Ups 3 x 5 Conditioning: Row 500m, Run 400m, Row 400m Run 500m EQUILIBRE
One Arm Bar Hangs 3 x 10reps Planking Games 3 x 3min Rolling Back Bridges 3 x 60s Croc Holds 3 x 3 (5s hold) Toe Pulls 2 x 10-12 Straddle GM Pancakes 2 x 13(+15s) Handstand 3 x 30-60s Locomotion
Wt Scoop Rocks x 50 Quadripedalling set 3 x 20m (Bear + Ape) Sideways MonkeyBars 3 x 8m Sprint 5 x 100m Bent Arm Strength (BAS)
Strength and Power Clean 5 x 3 Jerk 3 x 3 Gymnastics Ring and Floor Skills Wt. MU 3 x 3 Hindu Push Up 3 x 10 Conditioning: Complete 50 Overhead Squats @ 50/30kg Every stop Complete 100m Sprint EQUILIBRE
Box Shaping: Hami Stretch Pike HS 2 x 30s Box Shaping Shoulder Opener 2 x 30s Front Bodyline Hold 2 x 60s Scoop Hold 2 x 60s Scoop to Arch transfers on floor 3 x 10 Scoop to Arch holds on floor 2 x 10 Hanging Kips - scoop to arch 3 x 10 Conditioning Row 2000m for time Straight Arm Strength (SAS)
Strength & Power Snatch (from power) + OHS 5 x 3 Snatch 2nd Pulls 5 x 3 Conditioning Ladder 1-10reps (Up and Down): Pull Ups/ Ring Rows Back Squat @ 30/20kg BTN Push Press @ 30/20kg Row for Calories Rest as and when needed |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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