Games Wod

The plague has landed in Bournemouth, are you ready for it.

A) Mobility

B) 21, 15, 9

for time

140kg dead lift

30" box jump

C) 100 twists @ 10kg

30 OH Sit ups

A) mobility 

B) Press
3.3.3.3.3.3

C) Push Press

5.5.5.5.5.5.5

D) 3mins hollow hold

A) mobility
B) Fight gone bad
wall ball
SDHP 40kg
box jumps 20”
push press 40 kg
row
1 min stations, 3 or 5 rounds

A) mobility
B) Barbara
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats

A) mobility

B) Back Squats
3.3.3.3.3.3

C) for time
4 rounds
400m run
50 air squats

Coe makes a return to Primal

A) Mobility

B) Coe 

10 rounds for time 

10, 40kg thrusters

10, ring push ups

C) 100 twists @ 10kg

30 OH sit ups

A) mobility  

B) Tyler
5 rounds for time
7 muscle ups
21 SDHP

A) mobility  

B) clean and jerk
1.1.1.1.1.1

C) 75 power cleans

 

A) mobility  
 

B) 20 min ladder
3 pull ups
3 SDHP Kettlebell
3 push ups
+ 3 each round

C) 100 hollow rocks

A) mobility  

B) skills - rope climb, HSPU

C) 10-15min AMRAP
4 rope climbs
8 dead lifts
16 HSPU
32 KB swings

D) Hollow holds 

A) mobility  

B) snatch
1.1.1.1.1.1

B) amanda
9-7-5
muscle ups
snatch

A) mobility 

 
B) Badger
3 rounds for time
30 x 40kg clean
30 pull ups
run 800 m 

C) 3 mins wippers

A) Mobility

B) for time
1.6km run
50 KB single arm swings 
30 Burpees

 

A) Mobility

B) OH squat
1.1.1.1.1.1
 

C) 15-10-5
OH squat
Pull ups 

A) Mobility

B) skills
muscle ups

C) Back lever

D) 3mins Strict pull ups 

E) 3 mins strict dips 

F) 3 mins max hollow rocks

A) Mobility

B) 10 min ladder
3 - Dead lifts 100/60kg
3 - Ring Dips
6 - Dead lifts 100/60kg
6 - Ring Dips
9 - Dead lifts 100/60kg
9 - Ring dips   
add 3 reps to each exercise until time runs out 

post total amount of reps performed 

C) superman hold

 

Paleo breakfast steak, mushrooms, onion, 4 eggs 

mmmmm who says eating paleo isn't enjoyable 

 

A) Mobility

B) Push press
1.1.1.1.1.1.1.

C) 21-15-9
pull ups
push ups
squats 

D) L-sit holds

A) mobility

B) 5 rounds
400m run
30 SDHP
30 kb swings 

C) Hollow hold

Primal

Strength and conditioning

Barbell Club

A) Mobility 

B) Work on a lift that you struggle with 

5,5,5,5,5,5,5

 

A) mobility

B) 15 min AMRAP
5 muscle ups
10 box jumps
15 push ups

C) 100 hollow rocks

A) mobility

B) Front squats
1.1.1.1.1.1.1

C) 30 x front squats @ 50% 1RM

D) 100 twists @ 10kg

& 30 oh sit ups @ 10 kg

Tabata this

A) Mobility

b) tabata this
pull ups
push ups
sit ups
squats

A) Mobility and warm up

b) 20 min AMRAP
5 OH squats
10 Burpees
15 hollow rocks

c) supermans

Welcome back from the easter break

Welcome back everyone and lets get the bank holidays out the way and start to get are focus back again and see some real gains in are personal goals. lots of you are now starting to see some real improvements and are starting to understand the importance of mobility and how it effects are form 

A) Mobility

B) 3 knees to elbows
21 Overhead lunge walk (20kg plate/10kg plate)
6 Knees to elbows
18 Overhead lunge walk
9 Knees to elbows
15 Overhead lunge walk
12 Knees to elbows
12 Overhead lunge walk
15 Knees to elbows
9 Overhead lunge walk
18 Knees to elbows
6 Overhead lunge walk
21 Knees to elbows
3 Overhead lunge walk

C) 100 butterfly sit ups 10kg/15kg