by Marketing Strand | Dec 12, 2022 | WOD Diary
A RING CLEANER Teams of 3 3 Rounds For Time: 1,000 Meter Run (Together) 15 RMU (partion however) 50 Hang Power Cleans (70/50kg) (Partition However) [Time Cap: 35 Minutes] *Score = Time it takes to complete the workout B PARTY PUMP 3 Set for Quality: 10 Barbell Bicep...
by Marketing Strand | Dec 12, 2022 | WOD Diary
A Split Jerk Prep Every 2 minutes, for 4 minutes (2 sets) of: Jerk Balance x 3 reps Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of: Tall Jerks x 3 reps Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are...
by Marketing Strand | Dec 12, 2022 | WOD Diary
A Specific Work Up HOLDS 0:00 – 1:00 Handstand Hold (:20) STRICT 1:00 – 2:00 3 Strict HSPU WORKOUT VARIATION 2:00 – 3:00 5 Kipping HSPU X3 ROUNDS (9 min) B ARMS WIDE OPEN For Time: 30 Hang Power Snatches 35/25kg 30 Handstand Push-ups 30 Overhead...
by Marketing Strand | Dec 12, 2022 | WOD Diary
A Tech & Build- T2B TOES TO BAR 0:10 Hang from Pull Up Bar 0:10 Hollow Hold from Pull Up Bar (cue: push down on the bar, get ears as far away from shoulders as possible) 0:10 Arch Hold from Pull Up Bar (cue: reach head through, get ears as far away from shoulders...
by Marketing Strand | Dec 12, 2022 | WOD Diary
A Barbell Tech Work EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Press & Reach 5 Deadlifts 3 POSITION PAUSING DEADLIFTS/PUSH JERKS 3 Deadlifts 0:03 Pause at Midshin 0:03 Pause Above The Knee 0:03 At Lockout 3 Push Jerks 0:03 Front Rack 0:03...
by Marketing Strand | Dec 12, 2022 | WOD Diary
A L-Sit on Rings 5 Seated Pike Single Leg Lifts L (0:03 pause) 5 Seated Pike Single Leg Lifts R (0:03 pause) 10 Seated Pike Leg Lifts \0:15 Pike Leg Lift Hold 5 Slow Negative Ring Dips 0:15 Ring Support Hold 1x Max Effort Ring L-Sit Hold (sc to tuck hold) Rest approx....
