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WOD
warm up: Complete 3 rounds of Handstand Hold x 30sec back squat x 10 arching active hang x 15sec Handstand strength with Coach Dave Davy WOD 10min EMOM 1 x Pull Up 2 x Push Ups 3 x Squats REST 3 min 10min EMOM 3 x Toes To Bar 7 x Air Squats 10 x Sit Ups REST 1 min DUs x 50/ 150 x Singles
GYMNASTY warm up: complete 2 rounds of: wrist flexion raises + dorsal push ups x 10reps Whippet x 8 Scap Push ups x 8 strength: Complete 10 rounds of Pull Ups x 5/2 @5115 Hindu Push Ups x 5 Complete 4 Rounds of: Toes to Bar x 10 reps Planche Leans x 10 reps prehab & cool down: Wall Cubans x 2 min WOD
pre-wod 4 Rounds of 5 Front squats @ 80% 5 Handstand pushups WOD For time (cap 16mins) 30-20-10 HSPU’s (Scale- Push ups) Front squats 50/35kg Burpees over the bar So we have one class running this Friday due to the AFL GrandFinal Public Holiday at 9am. Class will be led by Coaches Kara and Dave 
Filthy fifty
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Oly
warm up: complete 15 min of: muscle snatch x 5 overhead squat x 5 sots press x 5 strength: power clean x 3@ 70% Complete 10 rounds of low hang power snatch x 2+full snatch x 1 squat jerks 4 x 3 prehab & cool down: good morning squat 2 x 10 reps @ 20/15kg Jefferson Curls 2 x 10reps pre-wod
complete 3 rounds of: Scap Pulls x 10 Toes to bar x 20 Squat x 30 kipping muscle ups training x 10min Conditioning Complete for time 10 x Tyre Flips up and back 400 meter run 15m x Sled Push @20/10kg 300m Run 20 x Box Jumps 200m Run 30 x Push Ups
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AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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