PHASE 3: WOD
warm up: Complete15 min of Co-ordination Games Conditioning Annie 50-40-30-20-10 reps Double unders/ Single x 3 Sit Ups Rest 5 minutes, then, 21-15-9 reps on Row for calories Back Squats @ 30/20kg Push Press @20/15kg PHASE 3: OLY
warm up: complete 5 rounds of Muscle Snatch x 3 Power Snatch x 2 Snatch x 1 (hit full depth) strength: complete 7 rounds of: Heavy Snatches x 2 @85%+ Clean High Pulls x 3 @ 100%+ EMOM for 10min: Front Squat x 2 @ 80%+ Push Ups x 3 prehab & cool down: Straddle Pancakes 2 x 10Reps (10s hold on last rep) Ukranian Deadlifts 2 x 10reps (with 10s floss on last rep) PHASE 3 LEGS & BAS (CLICK HERE)
Warm Up
Barbell Roll Outs x 10 min WOD “OPT Repeatability Test” 3 rounds, at 100% effort: Row 250m 10 Kettlebell Swings 70/53lbs 10 Burpees 10 Kettlebell Swings 70/53lbs 10 Burpees 10 Kettlebell Swings 70/53lbs Row 250m Rest 12 minutes between rounds. Friday WOD
'Diane' 21-15-9 reps Deadlift @ 100/75kg HandStand Push Ups 'Elisabeth' 21-15-9 reps on Cleans @ 60/40kg Ring Dips
WOD
warm up: Complete15 min of 10 Back Squats, Inverted Burpee work your wrist in rest period Conditioning: 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb./14-lb ball Rest 5 minutes, then, 40-30-20-10 reps for time of: Hip extensions holding a 10kg/5kg plate Wall-ball shots, 20-lb/14-lb
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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