• Monday 3 February 2014

    Strength and Technique

     

    Establish 1RM Thruster

     

    WOD

     

    AMRAP 4 – Burpees

     

    1 min rest

     

    AMRAP 2 – Burpees

     

    1 min rest

     

    AMRAP 1 – Burpees

     

    1 min rest

     

    AMRAP 2  – Burpees

     

    1 min rest

     

    AMRAP 4 – Burpees

    2
  • Friday 31 January 2014

    Strength and Technique

     

    50 Tyre Flips

     

    WOD

     

    “Bleep Test”

    9
  • Thursday 30 January 2014

    Strength and Technique

     

    Pistol Progression and Practice

    “Sally” Pistols

     

    WOD

     

    50 DUs

    30 Pistols / Goblet Squats (24/16)

    50 DUs

    20 Pistols Weighted (20/12) / Goblet Squats (24/16)

    50 DUs

    30 Pistols / Goblet Squats (24/16)

    50 DUs

    1
  • Wednesday 29 January 2014

    Strength and Technique

     

    Clean and Jerk Efficiency and Practice

    T2B Practice

     

    WOD

     

    “13.4”

    AMRAP 7 (Escalating Ladder)

    3-3-6-6-9-9-12-12…

    • Clean and Jerk (62/42)
    • T2B
    7
  • Tuesday 28 January 2014

    Strength and Technique

     

    5 Sets of 6 Tempo Pull Ups

     

    WOD

     

    Tabata

    • 1 Push Up
    • 2 Squats
    • 3 Sit Ups
    • 4 Kipping Pull Ups or Ring rows
    2