WOD – Tuesday 25 August 2015


The girls from Dalecki Strength (Evelina and Kat) will be joining us again to run 3 Gymnastics workshops at Geo on Thursday nights.  The first workshop will focus on the basics – Handstands, Toes to Bar, Pull-ups and Muscle-ups.  The second workshop will be skill specific i.e. focus on development and efficiency in one movement only.  This will be decided upon based on demand.  The third workshop will be an advanced one with a focus on improving efficiency for multiple movements.  The girls are giving all Geo members a really good deal – $100 per workshop (4 sessions).  Normally the cost is $135.  If you are interested, please let AB know as we are keen to get the first one started in September.  It will be run on Thursday night at 7.15pm and will go for 1 hour.  Don’t miss out.  Numbers are limited.




“Filthy Fifty”

50 Box Jumps 24″/20″

50 Jumping Pull-ups

50 Kettlebell Swings 24/16kg

50 Walking Lunges

50 Knees to Elbows

50 Push Press 20/15kg

50 Good Mornings 10/5kg plate

50 Wallballs

50 Burpees

50 Double Unders



Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 2 reps
(set the blocks at knee height)

Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.

Three sets of:
Dumbbell Rollback Extensions x 8-10 reps
Rest as needed
Reverse Flys x 15 reps @ 2121
Rest as needed
*Overhand Deadlift Hold x 30 seconds
(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)
Rest as needed

Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.



About AB

Crossfit Coach

Posted on August 25, 2015, in WOD and tagged , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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