• Friday 10 January 2014

    Strength and Technique

     

    Tabata Ring Hold

    Tabata L- Hold

    Tabata Cross Overs (med ball 10/5)

     

    WOD

     

    6 RNDS (2 mins on 1 min off)

    • 8 – 10m shuttle run
    • 5 ring dips
    • Max rep sit ups
    0
  • Thursday 9 January 2014

    Strength and Technique

     

    5-3-3-1-1-1

    Hang Squat Clean

     

    Death by Clusters (50/30)

    20 Min Cut off. When you fail start from half the number of the last rnd completed. Continue until 20mins are over

    9
  • Wednesday 8 January 2014

    Strength and Technique

     

    HSPU Practice/Progressions

    Accumulate 30 HSPU (deficit/strict/kipping/strict) or 15 Wall Climbers

     

    WOD

     

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

    • T2B
    • Back Squats (60/40)
    2
  • Tuesday 7 January 2014

    Strength and Technique

     

    Burgner Warm Up

    Power Snatch Practice – Technique and Efficiency

    5-5-5-5-5 Snatch Deadlift at 1RM Snatch

     

    WOD

     

    3 RFT: (18 min cap)

    • 200m Run
    • 10 Power Snatch (60/40)
    • 50 DU (100 Singles/10 Burpee Box Jumps)
    1
  • Monday 6 January 2014

    Strength and Technique

     

    Muscle Up Practice (Strict/Kipping/Progressions)

    Accumulate 5 Strict MU and 10 Kipping

     

    WOD

     

    AMRAP 5

    • 5 C2B/Pull Ups/Ring Rows (10)
    • 5 Thrusters (45/30)

     

    Rest 2 mins

     

    AMRAP 5

    • 7 Wall Balls
    • 7 Box Jumps

     

    Rest 2 mins

     

    AMRAP 5

    • 9 KB Swings (24/16)
    • 9 Burpees
    4