Tag: coorparoo fitness centre

Friday WOD – BEAR COMPLEX

by Adm1n_Acc3ss, posted in Daily WOD

Technique/strength WOD
Kipping/Butter fly pull up/5×5 strict pull up

Strength
Bear complex
7-7-7-7-7

Use the heaviest weight you can for each set.

Rest as needed between sets. This counts as one set: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Complete seven sets for one round.

Do 5 rounds total working up to your max.

Tuesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3×5 65%, 75%, 85%+rep
-Super super set-
ME push up
3xME
Score + Total push up

EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull up

Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….

Finisher
Hollow rock
5 rounds
20sec/work/rest

Olympic Lifting
Squat clean
5-5-5-5-5

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Metcon
2 Rounds for Time
200m run
14 power snatch 35/25
14 pull ups
14 wall ball
Then into
200m run
12 power snatch 35/25
12 pull ups
12 wall ball
Then into
200m run
10 power snatch 35/25
10 pull ups
10 wall ball

Olympic Lifting
Jerk
1-1-1-1-1

 

Wednesday WOD

by Adm1n_Acc3ss, posted in Daily WOD

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30

Finisher
Tabata hollow rocks
20sec work 20 sec rest

 

Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1