• Friday 13 December 2013

    Strength and Technique

     

    20 mins establish 1RM Clean and Jerk

     

    WOD

     

    In teams of 2 alternating turns:

    10min AMRAP

    • 10m Band Sprints
    3
  • Thursday 12 December 2013

    Strength and Technique

     

    Kipping Ring dip practice and technique

    5 x 10 second ring hold

    5 x 10 second dip position hold

    10 – Strict Ring Dips

    10 – Kipping Ring dips

     

    Power snatch briefing (efficiency and form)

     

    WOD

     

    Buy in – 200m Run

    75 – Snatches (35/25)

    EMOM – 4 Pistols (rolling for scaled)

    Buy out – 200m

    0
  • Wednesday 11 December 2013

    Strength and Technique

     

    Day 1 of Establishing 20RM Front Squat

    2 Attempts

     

    WOD

     

    9 Min AMRAP:

    • 20 DU (40 Singles)
    • 15 Sit Ups
    • 10 Push Ups
    • 5 Pull Ups
    3
  • Tuesday 10 December 2013

    Strength and Technique

     

    Pistol Progression/Practice

    Accumulate 40 Pistols (weighted/normal/rolling)

     

    WOD

     

    5 RFT:

    • 12 Deadlifts (60/40)
    • 9 STOH (60/40)
    • 9  Burpees
    3
  • Monday 9 December 2013

    Strength and Technique

     

    EMOM 10

    Snatch Complex @ 60% of 1RM Power Snatch

    • 2 Snatch Deadlift
    • 1 High Pull
    • 1 Hang Power Snatch
    • 2 OH Squats

     

    WOD

     

    3 RNDS (1 min per station)

    • Wall Balls (10/7,5)
    • Burpee Box Jump Overs
    • Power Cleans (70/45)
    • Rest
    5