WODs

WOD [A] Diane

Diane

21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up

102/70 kg Compare to 18/6/2019.

View Results (32)

COMP [B]

Overhead Squat : 3-3-3

Overhead Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

No racks, taken from the ground.

View Results (3)

COMP [C]

10x RFT: Prowler Pushes

10 rounds, each round for time, of: Prowler Push, 20/0 kg Rest 30 secs between each round.

View Results (4)

Nothing assigned for December 13, 2019

Warmup - 13/12/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

3 x Cossack, Samson, Pigeon complex Overhead Squat x 10 Broomstick deadlift with hold x 10 reps OH Lunge x 10 Inchworm pushup x 10 reps Broomstick Push Press x 20 reps Wrist mobilisation 3 Rounds (Competent HSPU) Hollow rock x 10 Inverted shoulder opener (video) A Frame push up x 10 (video) 10 pull ups 10 strokes on the rower or 10 cals on the bike (Novices 1 round, then…. kick up to HS progressions) Then (% of starting weights) 2 x 50% Deadlift + 2 x HSPU (or scaling) Samson Stretch 2 x 75% Deadlift + 2 HSPU (or scaling) Fig 4 Stretch 2 x 100% Deadlift + 2 HSPU (or scaling) Tricep Stretch

View Results (1)