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Category Archive for: 'Workout of the Day'

7 Hereturikookaa, Raamere.

Warm Up:

Double under tech then
5 rounds of
5 slow decend front squats
5 strict press
5 thrusters
20 double unders

STRENGTH:
Alt emom, 5 sets
1. 1 x snatch balance + 1 oh squat
2. spend 30 sec working on h.s hold, either
free standing or up aginst the wall/

WoD
Fran
21-15-9
Thrusters 40/30kg
pull ups

6 Hereturikookaa, Raapare

Warm up

10 sec on, 10 sec off
prone hold
L-Sit hold
squat in the hole hold
bottom of push up hold, just off the floor

STRENGTH:
e2mins 6 sets
3 weighted/strict pull ups
1 x clean + 3 push press

WoD:

Partner wod 9min amrap
A. 50m farmers carry, holding 2 x 10/5kg
in each hand, at the top of plates only.
so no holding in the bar hole
B. Max KB swing + 2 burpees on every
10th, 32/24kg

10 burpee penalty if plates are dropped
accumulate kb swings

5 August Wednesday

Warm Up:

running drills
then
1 round of each movement in wod
really light

NO STRENGTH

WoD:

4min AMRAP stations, 1 min rest.
12m yoke carry 80/40kg
10m HS walk

10 cal row
10 burpee over rower

3 legless rope climbs
10 box jumps 30/24″

10 deadlifts 80/50kg
10 ring dips

5 bar muscle ups
10 pistols

 

4 Hereturikookaa, Raatu

4 August, Tuesday

20150623_164757

Warm Up:

Roll out sequence
then
3 rounds of
10 banded air squats
10 push ups
10 sit ups

Strength:
alt emom 5 sets
1. 3 x front squats, go heavier than last
week
2. descendinfg front squat over 10 secs

WoD: 

Murphetta
800m sand bag run 20/10kg
50 pull ups
100 push ups non H.R
150 squats, done with sand bag
800m sand bag run 20/10kg
*can be broken up in any fashion

 

 

 

 

 

3 Hereturikookaa, Raahina.

3 August, Monday

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Warm Up 7mins slow amrap
10 wall balls with a 3sec pause in squat
10 sit ups with wall ball
10 strict shoulder press
 

Mobility 
shoulders, hips
 
Strength e2mins, 5 sets
1 x clean + 1 x jerk
 
WoD D.T
5 rounds

12 deadlift 70/50kg
9 hpc
6 S to Oh