• 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
  • Monday 12 August 2013

    Warm Up

    3 Rnds:

    • 10 Air Squats
    • 10 Sit Ups
    • 10 Dislocates
    • 10 Around the Worlds
    • 10 Push Ups

     

    Strength & Technique

    Establish 1RM Bear Complex

     

    WOD

    Run?

     

    1
  • Wednesday 7 August 2013

    Warm Up

    150 DUs (400 singles) – for every fail 3 Push Ups, 3 Sit Ups and 3 Air Squats)

    Mobilise hips

    Front rack bar stretch with band

     

    Strength and Technique

    5-5-5-5-5-5 (Progressive)

    Front Squats

     

    WOD

    3 RFT:

    • 15 SDHP (45/30)
    • 9 HSPU
    • 3 Bar Muscle Up
    • 200m Run
    1