31-May Combat Workshop WOD

MOB:
Foam Roll

WU:
2 Rounds of -
OHS x15
Plank to PU x10
Mountain Climbers x20
Scap PU x 10
Back Raise x10

SWOD:
Complex
HPC/Front Squat/Jerk - 3/3/2 (30kg-40kg-60kg-50kg-55kg-55kg)

Ring Push Ups - Max

Comments:
Some heavy shit tonight, just dropping and working hard! Great session.

Hers the Boys showing it how its done!

30-May Combat Workshop WOD

MOB:
15-20min of foam rolling my back & shoulder ;)

WU:
3 Rounds of -
Goblet Squat w/H 16kg KB x12
Cobra PU x8-10
Back Raise x12
HFS

SWOD:
4 Rounds of -
Front Squat 5-5-5-5 (50kg-55kg(4)-50kg-52.5kg)
THEN
Max Push Ups
*2-3min Rest*

WOD:
'Quicksand Ladder'
1st Min - 1x20kg KB Swing + 1xBurpee
2nd Min - 2x20kg KB Swing + 2xBurpee
3rd Min - 3x20kg KB Swing + 4xBurpee
.........
Keep going till you cant complete all KB Swings and Burpees in the Min!

Complete Rounds: 12 (I was two burpees short of finishing the 13th round)

Comments:
WOD = Dizzy... was stuggling for air at the very end... pushed hard! Needed to be done, put on some pounds since the wedding, needs to be sorted ASAP!

26-May Combat Workshop WOD

WU:
3 Rounds of -
Walking w/L
16kg KB Swing x15 w/HS 20sec
PU w/H x10
Back Raise x10
HFS

Tech:
HPC(DB's) 3-3-3-3 (15kg-15kg-20kg-25kg)

SWOD:
HPC Barbell 3-3-3-2-2-2 (20kg-30kg-40kg-50kg-60kg(1)-50kg)

WOD:
5 Rounds of -
1min work AMRAP
3 Burpees
40kg HPC
-30sec rest-

Round 1: 5 Full
Round 2: 4 Full
Round 3: 4 Full
Round 4: 3 Full
Round 5: 4 - HPC... had it in my hands as the time died!!!!!!

Comments:
HPC, had a mental block when I got to 60kg.... so strange. Just froze with it, think the thoughs of the weight got to me. As for the WOD: loved it, was savage. Blits it then rest!

24-May Combat Workshop WOD

MOB:
Floor & Wall squat w/OHS
Foam roll back

WU:
3 Rounds of -
Walking w/L
Plant to PU x10
Scap PU x10
Back Raise x10

Tech:
KB Power Swing x60 reps (20kgx15 + 24kgx40)

SWOD:
Shoulder Press 3x5 (50kg-57.5kg-62.5kg(2)-50kg)

WOD:
6 Rounds of -
15kg DB Cluster x6
Push Up(off mat) x12
Box Jump x18

Max Time: 10min Cut Off. Ran out of time, got to Box Jumps round 5.

Comments:
Would have got to round 6 easy, bar the mix up at the start waiting for my partner ;)
Also, DAVE is correct about the propper warm up..... i will listen!

21-Combat Workshop WOD

WU:
3 Rounds of -
Walking w/L
16kg KB Swings x15
Push Up w/H x12
Back Raise x10
HFS

Tech:
Shoulder Press

SWOD:
Push Press 4x10 (40kg-50kg-60kg-65kg(9))

WOD:
Lucky 7's
7min of AMRAP
7 Box Jumps
7 Burpees
7 KB Swings 24kg

Rounds: 6 full completed

Comments:
Good session, working hard on the shoulder press. Getting the correct tech down.

19-May Combat Workshop WOD

WU:
Foam Roll - Glutes
Hip Mob

3 Rounds of -
Walking Lunge w/T
KB Sing 16kg x15
Plank to PU x10
Back Raise x10

SWOD:
Deadlift 5,5,5,5,5 (120kg-130kg-140kg-142.5kg(4)-DNL)

WOD:
Tabata mash Up
8 Rounds of -
20s Squat + 10s Rest
20s Push Up + 10s Rest

Comments:
Going heavy today, just ran out of time. Was taking 4-5min between lifts, but just wanted to keep it heavy and good tech. Started doing the elvis knee shuffle on the 4th rep of 142.5kg so was best to leave it there. WOD was good, short but brutal. Faily consistant squats numbers, last round was 14. Push ups were hit and miss, trying to get them out and not fail. Last round hit 9!

17-May Combat Workshop WOD

WU:
3 Rounds of -
15 Squats
10 Scap PU
10 Plant /PU
10 Back Raise
HFS

SWOD:
Shoulder Press 3x5 (40kg-50kg-60kg)

WOD:
15min of the follwing - (Team WOD relay)

First Person -
400m run

Second Person -
10 Box Jumps 22'
10 24kg KB Swing
10 20kg DB Push Press

Completed rounds 4 (full)

Comments:
Great wod, was really into it. Cut short due to time and people hurting. was supposed to do 20min... next time!

14-May Combat Workshop WOD

WU:
3 Rounds of -
Walking Lunge w/T
Push Ups w/H x12
Band Pull Apart x12
Back Raise x12
HFS

SWOD/Tech
Over Head Squat 5,5,5,3,3,3 (20kg-20kg-20kg-30kg-40kg)

WOD:
5 Rounds of -
5 KB Squat (20kx2)
7 Ring Dips
12 KB Swings 24kg

Time: 10'04

Comments:
Aprivate session with the big dawg today. Worked on some MOB and then into a hard WOD. 3 failed ring dips on the last round put me over the sub 10min goal!!!!! NEXT TIME RING DIPS!

12-May Combat Workshop WOD

WU:
3 Rounds of -
Goblet Squat w/heatbeats x 10
Push Ups w/H x 12
Plank to PU x10
Spiderman Hamstring Stretch(Hip then straigh leg)

Tech:
DB Hang Squat Clean 3-3-3-3-3-3 (12kg-15kg-15kg-20kg-25kg-25kg)

SWOD:
Romanian Deadlift 4x6 (40kg-50kg-60kg-70kg)

WOD:
10 min AMRAP -
10BD Thrusters
10 KB Swings (L)
10 KB Swings (R)

Rounds: 8

Comments:
Good session in the gym, smashed out some decent HPC today. Looking forward to getting into the big lifting! This good to be back!

10-May Combat Workshop WOD

WU:

Foam Roll Shoulder Blades 2min

3 rounds of -
Squat x15
Cobra Push Up x10
Plant to PU x10
Back Raise x10
Wall Slides x10

SWOD:
Shoulder Press 3x5 (50kg-50kg-50kg)

WOD:
3 Rounds of -
400m Run
21KB Swing 20kg
21 PU

Time: 9'27

Comments:
Hard class getting back into it and its only been a week.... ha ha ;)

MOBILITY...OHS

So Dave took a nice video of my doing (attempting) an OHS.... in my head I had perfect fourm.

I watched the vid and lets say I dont!

I have been shamed and need to do some mobility work to sort it out!

3-May Combat Workshop WOD

WU:
Squat x15
KB Swing w/HOS x12(20sec)
Burpee w/ITB Kick 45sec
Plank to PU x10
PU x10

Tech:
Power Lifts HPC 3-3-3-3-3-3

SWOD:
3 Rounds of -
15 KB Swings (16kg)
8 Push Press Right Arm
15 Back Raise
8 Push Press left Arm
400m Run

Time: 11'21

Comments:
Nice WOD today, covered alot of movements. Found I was cathing my breath on the back raise. 400m was tough as was running alone!