Workout of the Day 12 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

Weighted Fixed Bar Dip
12-12-12-12
Unweighted and lower reps are also options. If you can't get 10 reps in the first set scale with a band. Another option is to scale to strict press.

Bent Over Row
12-12-12-12

10-9-8-7-6-5-4-3-2-1
reps for time:
Pull-ups
Front Squats, 60/40kg

Extra Training

Clean Pull
3-3-3-3-3

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Workout of the Day 10 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

Fight Gone Bad
Three rounds of:   
Wall-ball Shots (Reps), 9kg
Sumo deadlift high-pull (Reps),  35/25kg
Box Jumps, 20"  (Reps)
Push-press (Reps), 35/25kg
Row (Calories)  
1-minute rest

Extra Training

50 Strict HSPU for time

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Workout of the Day 24 October 2018

Weighted Pull-ups
2-2-2-2-2-2-2-2

For time:
21 Power Cleans, 60/40kg
21 Ring Dips
50 Double Unders
15 Power Cleans, 60/40kg
15 ring dips
40 double unders
9 Power Clean, 60/40kg
9 Ring dips
30 Double Unders

Extra Training

Behind the neck push press + snatch balance + OH squat
1-1-1-1-1

Focus on vertical dip in the push press and snatch balance and hand elbows under the bar (not too far behind). Patience in the OH squat

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Workout of the Day 22 October 2018

Push Jerk
3RM
10 mins to find a heavy 3

Tabata push jerk

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 40kg 
Women: 30kg

Extra Training

3 Position Snatch 
1-1-1-1-1
Floor, hang, high hang

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