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
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1. Warm up
2. Strength training;
Back squat, 3-3-3-3-3 reps
3. Conditioning: pairs workout; AMRAP in 3 mins for each couplet, one person on (a) and one on (b), swap when (b) is completed, score is the sum of all the reps from part (a):
Couplet 1:
(a) Wall climb
(b) 70/50 kg prowler push, 40 m
Rest, 1 min
Couplet 2
(a) Bootneck star jumps
(b) Row, 200 m
Rest, 1 min
Couplet 3:
(a) Mountain climber
(b) Sled drag, 40 m
Rest, 1 min
Couplet 4:
(a) Burpee
(b) Run, 100 m
3. Recovery
Kate 62.5 kg
Paul 85 kg
Steve 72.5 kg
Chelsea 60 kg
Karlyne 50 kg
Rachel 55 kg
Sally B 55 kg
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1. Warm up
2. Strength training; five rounds of:
(a) Heavy rear foot elevated split squat, 5 reps each leg
Rest, 60 s
(b) Max rep pull ups
Rest, 60 s
3. Conditioning; eight rounds for max distance of:
50/30 kg prowler push, 20 s
Rest, 10 s
4. Recovery
Length of the box and back + plywood boards
Chelsea 3+16
Sally V 3+9
Chris 5+13
Elisa 4
Jon A 2+15
Kerry 3
Karlyne 3
Lauren 3+4
Jeff 4+9
Graham 4+13
Michael 4+9 (with 60 burpees in 7 minutes as a warm up!)
Rachael 4+15
Derek 4+9
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1. Warm up
2. Skill practise; ten minutes to work on:
Muscle up
3. Team workout. Two teams, each team with a 20 kg barbell, 2 x squat racks, a prowler and 150 kg (2 x 5, 2 x 10, 2 x 15, 2 x 20, 2 x 25) of bumper plates.
Move the greatest amount of weight possible in x minutes using:
Barbell rack walk, 20 m
Prowler push, 20 m
The team rotates through the couplet with only one person working at a time. Team members that are 'resting' may adjust the load on the barbell and prowler and also move bumper plates between them as required, however only load moved by the team member that is 'working' will be counted. The length of time for the workout will be dictated by how many people are in the class.
4. Recovery
Great stuff everyone, I wanted to get a photos of that but being as you made me join in I didn't get a chance! Hope you all enjoyed it. Time ended up being 25 mins and the loads moved were 6410 kg and 2840 kg, well done.
1. Warm up
2. Strength training:
Front squat, 2-2-2-2-2-2
3. "Engage flu"; team relay race; each person cycles through a 40 m prowler push whilst 'resting' in the designated hold:
(a) 50/30 kg prowler push, 40 m
Plank hold
(b) 50/30 kg prowler push, 40 m
Bottom of squat hold
(c) 50/30 kg prowler push, 40 m
Leg raise hold
(d) 50/30 kg prowler push, 40 m
Handstand hold
(e) 50/30 kg prowler push, 40 m
Top of pull up hold
(The team that finishes first is the winner; or you could consider the fact that the faster you push the prowler, the shorter length of time your teammates have to 'rest' in the holds and hopefully they will repay the favour!)
4. Recovery: mobility
