• Tuesday 22 April 2014

    Strength and Technique

    10mins Establish 1RM Power Clean

    5-5-5-5-5 Hang Power Cleans @60-70% of Clean

     

     

    WOD

    5 RFT:

    • 20 Wall Balls
    • 10 Power Cleans (50/35kg)
    0
  • Thursday 17 April 2014

    Strength and Technique

     

    10 – 10 – 10 – 10

    Ring Push Ups

     

    10 – 10 – 10 – 10

    False grip ring rows with feet on box

     

    KB swing technique

     

    WOD

     

    AMRAP 10

    • 100m Run
    • 10 KB Swings
    • 10 Pistols
    0
  • Wednesday 16 April 2014

    Strength and Technique

     

    Turkish get up – heavy

    5 sets of 3 (per arm)

     

    **Chalk Etiquette and Technique**

     

    WOD

     

    10 – 20 – 30 – 40 – 50

    Double Unders

    With 15 Thrusters after each round

    0
  • Tuesday 15 April 2014

    Strength and Technique

     

    Kipping practice

    Knees to elbow practice

    Accumulate 30 knees to elbows

     

    WOD

     

    AMRAP 7

    • 15 Air Squats
    • 10 Sit ups
    • 5 Burpee Box jumps

     

    Rest 2 mins

     

    AMRAP 7

    • 15 Push Ups
    • 10 Pull Ups
    • 5 Ring Dips
    0
  • Monday 14 April 2014

    Strength and Technique

     

    Clean complex working up to a heavy load with good form. Then 5 complexes at that weight.

    • 1 Power Clean
    • 1 Hang Squat Clean
    • 1 Squat Clean
    • 1 Split Jerk

     

    WOD

     

    AMRAP 12

    • 5 HSPU / Push Press @ 60% BW
    • 10 Toes to Bar
    • 15 Deadlift (70/50) or @ 60% BW if not doing
    1