• Friday 20 September 2013

    Strength and Technique

    10 Walking lunges

    -Front Rack

    -Overhead

    -Behind the neck

     

    WOD

    AMRAP – 8

    Ascending ladder

    2-4-6-8-10……….

    • Wall Balls
    • Shuttle Sprints
    • C2B Pull-Ups
    0
  • Thursday 19 September 2013

    Strength and Technique

    20 sets of 3 ring dips with 20 secs rest in between

    Tabata – L-hold (on bar)

    Tabata – Knee raises (on bar)

     

    WOD

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

    Deadlift  (105/70)

    20 – Double unders in between each set

     

    2
  • Wednesday 18 September 2013

    Strength and Technique

    EMOM 15

    2 – Power Snatch @60% of 1RM OHS

    3 – OHS

     

    WOD

    21 – 15 – 9 (sprint)

    T2B

    Bar facing burpee jump over

     

    1
  • Tuesday 17 September 2013

    Strength and Technique

    3-3-3-3-3 Weighted Pull-ups

     

    WOD

    5 Rnds (3mins on 1 min off)

     

    5 – Push Press (50/30)

    7 – Ring Push-ups

    9 – Box Jumps

    4
  • Monday 16 September 2013

    Strength and Technique

    10 Mins to Establish 1RM OH Squat

    3-3-3-3-3 @ 65% of 1RM (Quality)

     

    WOD 

    4 RFT:

    • 200m Run
    • 12 Squat Cleans (60/40)
    • 50 DUs
    2