Friday
1. Warm up
2. Gymnastics work:
In a 10 minute window accumulate 3 mins Handstand hold / Wall Runs (Moneky Runs).
Scaling – Practice getting inverted on the wall.
After this complete:
3 x Max Strict Pullups - 1 Min rest between sets
3. Conditioning:
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans 60kg
6 Press-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
4. Recovery
You can view this workout here and here.
1. Warm up
2. Strength:
Clean and Jerk, 1-1-1-1-1-1-1-1-1-1
3. Recovery
Take a look at this short video showing Coach Burgener going over the C&J with his daughter Sage.
1. Warm up
2. Strength training:
Snatch, 1-1-1-1-1-1-1
3. Recovery
* Optional conditioning: for max reps, six rounds of:
Jumping alternating lunge, 20 s
Rest, 10 s
Burpee, 20 s
Rest, 10 s
Post Saturday WOD recovery!
Everyone definitely brought the intensity to this one!
1. Warm up
2. Strength training:
Clean and jerk, 1-1-1-1-1-1-1
3. Recovery
*Optional conditioning: six+ rounds for time of:
70/50 k prowler sprint, 40 m
Rest, 60
1. Warm up
2. Skill practise: fifteen minutes to work on snatch
3. Strength training:
Snatch balance, 3-3-2-2-2-1-1-1-1
4. Recovery
