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YOUR HUMP DAY WORKOUT

WORKOUT OF THE DAY

STRENGTH

A. Take 10 mins to build up to a heavy Snatch Pull

 

B. 3 sets of:

5 Power Snatch

***Focus on a fast turnover using the pull as a primer.

CONDITIONING

5 sets of:

50m Sled Sprints 60/40kg

See how fast you can go!

ACCESSORIES

3 sets of:

10 Single Arm Press

 

WOD – Wednesday 25 March 2015

Jimmy - the best looking hair in Geo

Jimmy – the best looking hair in Geo

METCON

“Welcome to the Jungle”

In teams of 2, complete:

1600m Wallball relay (200m at a time)

100 Wallballs

200 Push-ups

300 Double Unders

400m Walking lunge with ball (2 x 200m)

 

WOD – Monday 25 August 2014

 

Cerberus black

On Sunday 12 October Crossfit Geo will be hosting “The Cerberus Challenge” – a CrossFit comp comprised of mixed teams of 3.  Competitors will come from 7 Boxes across Sydney – Geo, Inner West, Marrickville, Chatswood, BodiComplete, Black and New Beginnings.  There will be 3 WODs and 2 different categories – Advanced and Intermediate.  Stay tuned for more details.

TEAM METCON (teams of 3)

Run 400m

50 Wallballs

200m Run

50 Pull-ups

400m Run

50 Shoulder to Overhead 60/40kg

200m Run

50 Cleans 60/40kg

400m Run

50 Deadlifts 80/60kg

200m Run

***All runs will be performed together as a team.  The reps for the other movements can be broken up amongst the team.

WOD – Thursday 18 July 2013

Kelson and Jimmy face-off in "Isabelle".  Kelson got Jimmy by 1 second.  A rematch is needed.

Kelson and Jimmy face-off in “Isabelle”. Kelson got Jimmy by 1 second. A rematch is needed.

STRENGTH

20mins working through a circuit of:

Max Pull-ups

8 Weighted Push-ups

8 Overhead Squats

 

METCON

12min AMRAP

20 Wallballs

10 x 10m Shuttle Runs

WOD – Tuesday 16 July 2013

IMG_8072

STRENGTH

15mins to establish 5RM Back Squat

 

METCON

5min AMRAP

8 Deadlifts 80/60kg

12 Push-ups

3min REST

8min AMRAP

10 Toes to Bar

10 Wallballs

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