Work on Turkish Get Ups for 15 min
WOD Complete a 10min emom by increasing 2 reps in every min 2 x Pull Ups 2 x med ball slams 2 x push ups REST 3 min, then 20 min time cap as a team of 3 with a pet complete row 3km 250m at a time kb swings x 15 burpees x 10
warm up:
complete 3 Rounds of: Calf Raises x 20 Bent Leg Lifts x 15 Baby Pistols x 5 on each leg strength: Back Squat 4 x 5 @70%+ Deadlift 4 x 5 @70%+ 10 push ups in every break Bulgarian Split Squat 3 x 5 Harop Curl 3 x 5 Conditioning run 2 x 800m (Full block wordsworth to addison) IN teams of 2 or 3 Complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 mins
Med Ball Slam Push Ups Pull Ups WOD Buy in – Row 1000 Meters – however you want to break it up 2 Rounds, 1 athlete at a time
warm up:
complete 15 min of: muscle clean x 5 overhead squat x 5 sots press x 5 strength: power clean + Jerk 4 x 3 @ 65% Complete 10 rounds of clean and jerk x 2 @ 85%+ Jerk Presses 3 x 5 prehab & cool down: good morning squat 3 x 10 reps @ 20/15kg Hyperextensions 3 x 10reps pre-wod
complete 3 rounds of: Scap Pulls x 10 Toes to bar x 20 Squat x 30 KB Swings Basics x 10 min Conditioning: HELEN 3 RFT 400 meter run KBS x 21 Pull ups x 12 post wod: good morning squat 3 x 10 reps @ 20/15kg Hyperextensions 3 x 10reps
OLY
warm up: complete 5 rounds: muscle clean x 5 Barbell Lunges x 5 Strict press x 5 strength: power snatch 5 x 5 @ 70%+ for 20 min complete High Pull + Power Clean + Full Clean + Jerk @75%+ Back Squat x 20RM prehab & cool down: Jefferson Curls 2 x 10 RDL 2 x 10
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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