• Tuesday 14 January 2014

    Strength and Technique

     

    Bar Muscle up Practice/Technique/Progressions

    Accumulate 20 Bar Muscle Ups and 20 Strict Chin Ups

     

    Work on Double Unders

     

    WOD

     

    AMRAP 10:

    • Max rep DUs
    • With 15 Air squats EMOM
    0
  • Monday 13 January 2014

    Strength and Technique

     

    10mins Establish 3RM OHS

    5-5-5-5-5 @75%

     

    WOD

     

    20-15-10-15-20

    • Deadlift (80/55)
    • Box jumps
    1
  • Friday 10 January 2014

    Strength and Technique

     

    Tabata Ring Hold

    Tabata L- Hold

    Tabata Cross Overs (med ball 10/5)

     

    WOD

     

    6 RNDS (2 mins on 1 min off)

    • 8 – 10m shuttle run
    • 5 ring dips
    • Max rep sit ups
    0
  • Thursday 9 January 2014

    Strength and Technique

     

    5-3-3-1-1-1

    Hang Squat Clean

     

    Death by Clusters (50/30)

    20 Min Cut off. When you fail start from half the number of the last rnd completed. Continue until 20mins are over

    9
  • Wednesday 8 January 2014

    Strength and Technique

     

    HSPU Practice/Progressions

    Accumulate 30 HSPU (deficit/strict/kipping/strict) or 15 Wall Climbers

     

    WOD

     

    10-9-8-7-6-5-4-3-2-1

    • T2B
    • Back Squats (60/40)
    2