• Tuesday 8 October 2013

    Strength and Technique

    “Get Inverted”

    10 mins practice Handstand walks/ HSPU Progressions / Headstands / Wall Walks

    Accumulate 20m Handstand Walk / 10 Wall Climbers

     

    WOD

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

    • Pull-ups
    • Push-ups
    • Back Squats (50/30)
    2
  • Monday 7 October 2013

    Strength and Technique

    3-3-3-3-3-3

    Clean and Jerk complex: 1 squat clean, 1 high hang squat clean, 1 low hang squat clean, 1 push jerk, 1 split jerk

     

    WOD

    4 RFT:

    • 400m Sprint
    • 50 DUs

    1 min rest

     

    Time = total time including rest (full minute rest must be taken every out. Run must be all out sprint)

    0
  • Friday 4 October 2013

    Strength and Technique

    MU Progressions

     

    WOD

    12 min AMRAP:

    8 OH Walking Lunges

    4 Push Press

    1 MU

     

    8 OH Walking Lunges

    4 Push Press

    2 MUs

     

    8 OH Walking Lunges

    4 Push Press

    3 MUs

     

    0
  • Thursday 3 October 2013

    Strength and Technique

    Max Height Box Jump / 30 MU for time

     

    WOD

    “Die Meisie’s Man”

    6 RFT (20 min time cap):

    • 200m Run
    • 4 Heavy Thrusters (60/40)
    • 12 T2B
    • 4 OH Squats
    • 20 DUs

     

    Happy Birthday Coach Ludwig!!!

    0
  • Wednesday 2 October 2013

    Strength and Technique

    Med Ball Clean Technique

    5-5-5-3-3-3-1-1-1 Squat Clean

     

    WOD

    “The Chief”

     

    5 x 3 min AMRAP:

    • 3 Power Cleans
    • 6 Push Ups
    • 9 Squats

    1 min rest between rounds

    1