• Monday 19 August 2013

    Warm Up

    2 Rnds:

    • 10m Inch Worm
    • 10m Monkey Walk
    • 10m Bear Crawl
    • 10 Jumping Squats
    • 10 Spiderman Stretches
    • 10 Bootstrap Stretches

     

    Strength & Technique

    10 mins to establish 1RM Back Squat

     

    WOD

    15 min AMRAP:

    • 7 Push Press
    • 7 Wall Balls
    • 7 Box Jumps
    • 7 Pull Ups
    • 21 DUs

     

    0
  • Friday 16 August 2013

    Warm Up

    3 Rnds:

    • 10 Back Roll
    • 10 Good Mornings
    • 10 Sit Ups
    • 10 Pull Ups
    • 10 Dips
    • 10 OH Squats
    • 10 Burpees

     

    Strength & Technique

    3 x Max L-Sit Rings/Box Hold

    3 x Max Rep L-Sit Pull Ups

    3 x Max Rep Strict Dips

     

    WOD

    600m Run

    10 Deadlifts

    400m Run

    15 Deadlifts

    200m Run

    20 Deadlifts

    0
  • Thursday 15 August 2013

    Warm Up

    Escalating Air Squat Tag

     

    Strength & Technique

    Front Squat Progressive 5-5-3-3-1-1-1

     

    WOD

    5 RFT:

    • 10 Box Jumps
    • 10 T2B
    • 10 Push Ups
    • 10 Sit Ups
    • 3 Wall Climbers
    0
  • Wednesday 14 August 2013

    Warm Up

    Musical Med Balls

     

    Strength & Technique

    10 Mins establish 1RM Split Jerk

    3-3-3-3-3 at 70%

     

    WOD

    9 Min AMRAP

    • 30 DUs
    • 20 KB Swings (24/16)
    • 10 Burpees
    1
  • Tuesday 13 August 2013

    Warm Up

    200m Run

    2 Rnds:

    • 10m Bear crawl
    • 10m Monkey walk
    • 10m Spiderman walks
    • 10m Broad jumps
    • 10 Dislocates

    200m Run

     

    Strength and Technique

    10 mins Practice handstands/handstand walks

    Accumulate 10 Wall Climbers (walk up and down – no sliding) 5 sec hold on top

     

    WOD

    5 – Thrusters (45/30)

    20 – Pull ups

    10 – Thrusters

    15 – Pull ups

    15 – Thrusters

    10 – Pull ups

    20 – Thrusters

    5 – Pull ups

     

    3