• Friday 18 October 2013

    Strength and Technique

    5-5-3-3-1-1-1

    Hang Squat Snatch

     

    WOD

    Tabata Double Unders

     

    Rest exactly 1 min

     

    7 Min AMRAP:

    • Burpee Box Jumps

     

    0
  • Thursday 17 October 2013

    Strength and Technique

    10m Pistol Practice

    Accumulate 30 Pistols or 20 Weighted Pistols

     

    WOD

    5RFT:

    • 30 Double Unders
    • 20 KB Swings
    • 10 Ring Dips
    3
  • Wednesday 16 October 2013

    Strength and Technique

     Test Day

    Establish 1RM Clean and Jerk

     

    WOD

    12min AMRAP

    • 200m Run
    • EMOM 5 Burpees
    2
  • Tuesday 15 October 2013

    Strength and Technique

    10mins work on pull ups (Strict/kipping/butterfly)

    Wall ball technique and efficiency practice

     

    WOD

    “Karen”

    150 Wall Balls for time

    (2 Heats, athletes to judge each other)

    0
  • Monday 14 October 2013

    Strength and Technique

    1 – 1 – 1 – 1 – 1 – 1

    Progressive Snatch Complex (Start light, work up to a weight that is heavyish but with perfect form)

    Power Snatch

    Overhead Squat

    Drop Snatch

    Sots Press

     

    WOD

    3 RFT:

    • 200m Run
    • 15 Power  cleans (60/40)
    • 15 T2B
    2