What a miserable day to be getting out from under the covers ! But it will be the best thing you can do to heat you up. Come and WOD tonight with Coach Kara.
WOD will officially start at 6:10pm on the dot. So come in and warm up from 5:45pm 'HIGH TEA' Complete a 20min AMRAP of: 50 KB Swings @ 24/16kg 50 Double Unders Scaling: You can scale the KB Swings to a lower weight and double unders can be scaled to 3 x Singles COME AND GET SUM! Miron
5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight 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 Complete 50 x deadlifts for time Every stop you must complete the same number of reps on squats and push ups For the next two weeks, may 7th to may 21st, hydra will be opening its doors to your special someones.... FOR FREE!
That's correct, if you are a member at Hydra and you have a friend, buddy, better/worse half, cousin, someone you think would love to train with us or someone you would want to train with you, then bring them in. They can come with you as often as they want over the 2 weeks. And you could bring a different person each time if you have more than one friend, buddy, cousin, etc. And here's the best part, if they join, you get some serious gratitude coming your way. All you have to do is let us know in person, by email at hydramovement@gmail.com or text 0422 119 181 so we know you're bringing someone. Here's the tiny writing written not so tiny: 1. This offer is only open to current members. 2. You can bring as many friends with you to class as you want. However, if you have more than one friend considering this offer and who will come with you at the same time, please clear it with us first so we can plan ahead for class sizes. 3. The serious gratitude has a definite monetary value i.e. $50 rebel sport voucher for the member whose friend joins us. More friends = more vouchers. 4. All new participants must sign the liability waiver before training. Ladder reps from 1 to 10
pull up squat dumbbell snatch then run 800m ladder down reps from 10 to 1 push up Lunges wall balls Jack
Complete as many rounds as possible in 20 minutes of: 10 push presses 10 kettlebell swings 10 box jumps Men: 115-lb. presses, 1.5-pood swings, 24-in. box Women: 80-lb. presses, 1-pood swings, 20-in. box Warm up
complete 3 rounds of chest to floor disloc n inloc x 10 each overhead squat x 5 w 5s hold sots press x 5 strength n power power snatch 3 x 5 @65% complete 8 rounds hang power snatch x 1 hang snatch x 1 full snatch x 1 Panda pulls x 2 Cool down complete 2 rounds of hyper extensions x 10 w 10sec hold on last rep ukranian deadlifts x 10 w 10 hami floss Hindu push ups x 10 Scap push ups x 20 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 |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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