Category Archives: Movement Class

Accessory Day

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3 rounds of

  • 3 x Windmills each side @ 8kg

Then 2 rounds of

  • 10 x Paloff Press per side

30 seconds on / 30 seconds off for 16 minutes

  • Kneeling Halos @ 14kg Clockwise
  • Kneeling Halos @ 14kg Counter Clockwise
  • Marches @ 32kg Left
  • Marches @ 32kg Right

Finisher, for max distance, one minute on / one minute off for 8 minutes of

  • Bike intervals alternate sitting and standing each on round

(On = cadence of 80-90/Off = cadence of 60-70).

Results: Finisher 6.3km.

Strict Press then DB Presses, Pullups and Burpees

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5 rounds to work up to a heavy

  • 2 x Strict Press

Then 2 rounds of

  • 20 x Strict Press @ 50% of above max

Then Street Parking’s Nile Vault WOD…

Every 4 minutes for 16 minutes…

  • 14 x Alternating Dumbbell Push Press @ 16kg (7 each hand)
  • 10 x Burpees
  • 14 x Kipping Pullups

Results: Got up to 135lbs/61kg on the Strict Press. Used 65lbs for part 2. Metcon fastest round approx 1:30 – slowest 1:50. All rounds of pullups unbroken.

RFE Split Squats then Row, Russian Twists and Power Snatches

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3 rounds of

  • 3 x Zombie Squats @50kg

4 rounds to work up to a heavy (heavier than last time)

  • 10 x Rear Foot Elevated Split Squat per Leg with Barbell on Back
  • Rest 30 seconds between legs, 2 minutes between rounds

Then AMRAP in 15 minutes of

  • 15 Calorie Row
  • 15 x Russian Twists Sitting on Rower @ 14kg (l+r=1 rep)
  • 15 x Hang Power Snatch @ 45lbs

Results: Got up to a very, very hard 52kg with the Split Squat. Metcon 4 rounds plus 10 calories.

Muscle Ups, Dips then Deadlifts and Thrusters

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EMOM for 10 minutes

  • 1 x Ring Muscle Up from Floor (see below)
  • 2 x Ring Dips

Then for time

  • 30 x Sandbag Thrusters
  • 5 x Touch and Go Deadlifts @ 220lbs/100kg
  • 25 x Sandbag Thrusters
  • 5 x Deadlift
  • 20 x Sandbag Thrusters
  • 5 x Deadlift
  • 15 x Sandbag Thrusters
  • 5 x Deadlift
  • 10 x Sandbag Thrusters
  • 5 x Deadlift
  • 5 x Sandbag Thrusters
  • 5 x Deadlift

Results: Muscle Ups went better than expected after not having done them for a while. Metcon 9:57.