30-Jun Combat Workshop WOD

WU:
3 Rounds of -
Goblet Squat x12
KB Swing x12
Box Jump w/Step Down x 10
Back Raise x10

SWOD:
HPC 3-3-3-3-3-3 (40kg-50kg-55kg-60kg-65kg-70kg)

WOD:
4 Rounds of -
3min work + 3min Rest
400m run + max 20kg KB Swings

Round 1 = 52
Round 2 = 48
Round 3 = 39
Round 4 = 38
Total = 177

Comments:
CRANN kicked some ass today, beat me in the 400m easy and put up a decent KB Swing score!

29-Jun Combat Workshop WOD

WU:
3 Rounds of -
Lunge w/T
Plank to PU x 12
Scap PU x12
Back Raise x12

Stretch: Chest, Tri, Shoulders

SWOD:
Bench 3x5 (85kg-85kg-85kg)

WOD:
10 Ground to Overhead (50kg)
15 Ring Dips
20 KB Swings (20kg)

Time: 7'53

Comments:
In with the big dawg ken and the 50kg overhead... what a killer of a session!

25-Jun Combat Workshop WOD

WU:
3 Rounds of -
Goblet Squat w/H x12
KB Swing x12
Plank to PU x 10
Back Raise x10


TECH:
Skill - Power Cleans
Burger WU for PC

WOD:
6 Rounds of -
7 Power Clean
7 Front Squat
7 Push Press

Round 1: 30kg
Round 2: 35kg
Round 3: 40kg
Round 4: 45kg
Round 5: 50kg
Round 6: 55kg

EOW:
Ring Push Up & Ring Dips & Ring Pull Ups 3x5
L-Sits 3x10sec
Sit Ups 3x10

Comments:
Nothing like slinging some weight for 21 reps, LOVE IT!

23-Jun Combat Workshop WOD

WU:
3 Rounds of -
Goblet Squat w/H x12
Push Up w/H x12
Back Raise x12
HFS

SWOD:

A. Deadlift 10x3Reps 45sec rest (100kg)

B. HPC 3x3 2min rest (50kg-60kg-70kg)

C1. Bench 3x8 (90kg(6F)-80kg-80kg)
C2. 20 KB Swing (24kg)
*2min res

Comments:
Bit off way more than I can chew with the 90kg bench off the bat.... sorry dave, live and learn!

18-June Mobility Vid

Combat Dave put a little vid together, so here is it:



Helped me big time with my front squat, my rack position was poor and elbows were pointing straight down!

18-Jun Combat Workshop WOD

MOB:
Foam roll

WU:
400m Run 80%
3 Rounds of -
Wall Squats x15
Walking Lunge w/T
Back Raise x12

Stretch: Hammie & Glute

SWOD:
RDL 4x6 (70kg-80kg-90kg-100kg)

WOD:
'un-worthy'
80-40-20-40-80 - Squat
40-20-10-20-40 - KB Swings 20kg
15-10-05-10-15 - Pull Ups (Rings, but last set was off the RSJ)

Time: 16'03

EOW:
Bench 5-5-3-3-3-10 (50kg-70kg-90kg-100kg(F2)-90kg-70kg)

Comments:
That was a killer WOD, back of left knee didnt feel to good during the class so didnt do full range in the squats and it made things worse :(

16-Jun Combar Workshop WOD

Mob:
Lac Ball - Back

WU:
3 Rounds of -
Squats x15
Plank to PU x10
Scap PU x10
Back Raise x10
Floor Slides x8

SWOD:
Shoulder Press 3x5 (50kg-60kg-65kg)

WOD:
7 min of -
5 DB HPC
5 DB Squat
5 DB Thrusters
(15kg DB)

Rounds: 8
Last time the wod was 12min long.... killer!

14-June Combat Workshop WOD

MOB:
Foam Roll + Lac Ball

WU:
400m Run 80%
3 Rounds of -
Goblet Squat x15
KB Sing x15
Cobra PU x10
Back Raise x10

WOD:
A. HPC 5x3 (50kg-60kg-65kg)

B. KB Swing 5x15 24KB Swing +1min Rest

C. 400m Run x3 + 2min Rest
(Burpee penatly - over 2min guys/2.15 girls)

Comments:
Good hard working session, the 3 runs at the end were ok, but recon the next 400 will be 1.45min!

11-Jun Combat Workshop WOD

Mob:
Foam roll!

WU:
3 Rounds of -
Walking w/lunge
Plank to PU x10
12kg KB Swing x15
Back Raise x 12

SWOD:
Deadlift (Re-set) 5,5,5,5 (40kg-60kg-80kg-100kg)

WOD:
'Magic 50'
20kg 5 DB Snatch (R)
20kg 5 DB Snatch (L)
20kg 5 DB Swing (R)
20kg 5 DB Swing (L)
10 Push Up Burpees
*45sec Rest*

Time:
Sub 8min.

Comments:
Great session, should have got 25kg for the WOD, will do next time. Having a weight issue, so need to reset that and sort it out. Its a mind thing!!!!!!!!!

9-Jun Combat Workshop WOD

MOB:
Foam Roll - Back etc

WU:
3 Rounds of -
Goblet Squat w/Heartbeat x 12
Cobra PU x 12
Back Raise x 12
HFS

TECH:
Ring Dips 3x5

SWOD:
Front Squat 3x5 (40kg-50kg-60kg)

WOD:
3 Rounds of 3min Working/1min Rest -
3 Hang Squat Cleans
6 Push Ups
9 Rounds 1 & 3 Squats/ Round 2 Dips

Rounds 1: 6
Rounds 1: 5
Rounds 1: 4

Comments:
Working on my MOB for the front squat as much as possible. Doing some stretching with the big dawg. Serious tough session on the dips in round two, first two were terrible!

7-Jun Combat Workshop WOD

MOB:
Foam roll back/OHS. Front squat elbow stretch with Dave.

WU:
400m
3 Rounds of -
16kg KB Swing x15
Mountain Climbers x20
PU w/H x12
back Raise x12

3min Stretch

SWOD:
HPC 5-5-3-3-3 (40kg-50kg-50kg-55kg-60kg)

WOD:
Run 400m

3 Rounds of -
10 DB Thrusters
10 DB HSC

Run 200m

Time: 7'48

Comments:
Chest was sore today, PU in the warm up were burning me! HPC is getting there, finially completed 60kg and two decent reps from three. WOD was hard, the run was a killer, was neck and neck with Ross at the last 100m and he beat me back by 12sec!!!!
NEED MORE CARDIO!

4-Jun Combat Workshop WOD

MOD:
Foam Roll Back

WU:
3 Rounds of -
OHS x15
PU w/H x12
Back Raise x12
HFS

Tech:
Front Squat & Bench

WOD:
5 Rounds of -
AHAP to fail
Front Squat (20Sec) (30kg-40kg-50kg-55kg-55kg)
*40 Sec Rest*
Bench (20Sec) (70kg-90kg-85kg-85kg-85kg)
*40 Sec Rest*
Sprint 100m
*120 Sec Rest*

Comments:
One of the best WODs, everyone working hard and in time together. People pushing each other to do more! Bench was good, but flex for front squat is poor!

1-Jun Combat Workshop WOD

MOD:
Foam Roll Back & LB in Scapia

WU:
2 Rounds of -
OHS x15
PU w/H x12
Back Raise x12
Floor Slides x12
Samson Stretch

Tech:
Hallow Position on rings 6x10sec

SWOD:
Shoulder Press 3x5 (50kg-60kg(4)-55kg)

WOD:
4 Rounds of -
12 Ring PU
24KB Swings 20kg
400m
*2min Rest*

Comments:
STIFF.... felling a little tight tonight. Shoulder press was tough, started to lose the bar on the 60kg so bailed on the last rep.