• Friday 14 February 2014

    Strength and Technique

     

    10 mins Squat Clean and Jerk practice

    10 mins establish 1RM Squat Clean and Jerk

     

    WOD

     

    “Open WOD 11.3”

     

    Complete as many reps as possible in 5 minutes of:

    Squat Clean and Jerk (75/50kg)

    2
  • Thursday 13 February 2014

    Strength and Technique

     

    Tabata Ring holds

    Tabata Hollow Rocks

     

    Then immediately after – 40 Plate cross overs (20/10kg)

     

    WOD

     

    15 – 10 – 5 – 10 – 15

    • Deadlift (102/70kg)
    • HSPU (scale with strict presses/push presses)
    0
  • Wednesday 12 February 2014

    Strength and Technique

     

    Snatch Clinic

     

    WOD

     

    “Open WOD 12.2”

    Complete as many Reps as Possible in 10 mins of

     

    30 – Snatches @ 35/20kg

    30 – Snatches @ 62/35kg

    30 – Snatches @ 75/45kg

    Max rep @ 95/55kg

     

    *** Scale accordingly. Aim to get into the 3rd round at least.

    3
  • Tuesday 11 February 2014

    Strength and Technique

     

    10 Mins Double Under practice

    Attempt to achieve max rep unbroken Double Unders in 1 min (2 attempts)

    or

    10 Mins Pistol practice

    Attempt to achieve max rep unbroken alternating pistols in 1min (2 attempts)

     

     

    WOD

     

    Interval Training

    8 RNDs (alternating stations of 2mins on 1min off)

     

    Station 1

    • 8 Burpee Box Jumps
    • 12 SDHP (24/16kg KB)
    • Max rep wall balls for score

     

    Station 2

    • 40 Double Unders
    • 8 Front Squats (45/30kg)
    • Hang power cleans for score (45/30)
    3
  • Monday 10 February 2014

    Strength and Technique

     

    3 Sets of Max Rep Back Squats @ Bodyweight (Rest exactly 3 mins in between)

     

    WOD

     

    2km Time Trial

    2