Strength:
Thruster
Build to a 5RM then hold weight for 3 sets
Then drop 20-25% weight off 5RM and perform 2 sets for max reps
Even Hitler doesn’t like Thrusters!
Category Archives: Workout of the Day
WOD – Saturday 230612
Met Con:
“Helen”
3 rounds for time
400m run
21 KB swings 24kg (16kg)
12 Pull ups
If you hate burpees then you’re like Adolf Hitler – don’t be like Adolf
WOD – Friday 220612
Strength:
Pull up 3, 3, 3, 3, 3
Skills:
Freestyle skills session for remainder of time
Annie killing it on those butterfly kips!
Pull up 3, 3, 3, 3, 3
Skills:
Freestyle skills session for remainder of time
Annie killing it on those butterfly kips!
WOD – Thursday 210612
Met Con:
100m run
10/arm KB cleans
Run 200m
10/arm KB thrusters
Run 400m
10/arm KB swings
Run 200m
10/arm KB thrusters
Run 100m
10/arm KB cleans
Rest 60s and repeat
100m run
10/arm KB cleans
Run 200m
10/arm KB thrusters
Run 400m
10/arm KB swings
Run 200m
10/arm KB thrusters
Run 100m
10/arm KB cleans
Rest 60s and repeat
WOD – Wednesday 200612
In any order perform the following for max reps:
500m row
Max reps in 3 mins – Snatch grip deadlift (70kg/40kg)
Max reps in 3 mins – double unders
Max reps in 3 mins – Overhead squat (20kg/15kg)
Max reps in 3 mins – Hip extension
Max reps in 3 mins – Toes to bar
WOD – Tuesday 190612
Met Con:
“Cindy”
20 min AMRAP
5 Pull ups
10 Push ups
15 Squats
This isn’t ‘Cindy’ but shows just how good Chris Spealler is at bodyweight exercises – in fact everything!
WOD – Monday 180612
Strength:
Clean & jerk
5 x 2 (load should be proportional to how good technique is)
Met Con:
‘Grace’
For time:
30 Ground to Overhead (60kg/40kg)
