• Friday 21 June 2013

    Warm Up

    3 Rnds:

    • 20 Lunges
    • 10 Dips
    • 10 Med Ball Cleans

     

    Strength and Technique

    Back Squat

    5-5-5-5-5-5

     

    WoD

    100 Double Unders

    60 Wall Balls

    40 Dips

    20 Power Cleans

    10 Burpees

    400m Run

    1
  • Thursday 20 June 2013

    Warm-up

    20 Arm Swings (Backwards/Forwards)

    2 Rnds:

    • 10 OH Squats
    • 10 Pull Ups
    • 10 Sit Ups
    • 10 Push Ups

     

    Strength and Technique

    Push Press

    5-5-5-5-5-5

     

    WoD

    5 RFT:

    10 Pull Ups

    15 Push Ups

    20 Sit Ups

    25 Squats

    1
  • Wednesday 19 June 2013

    Warm-up

    200m Run

    3 Rnds:

    • 5 Inch Worms
    • 10 Push Ups
    • 20 Lunges

    200m Run

     

    Strength and Technique

    10 min Double Under practice

    Tabata Pull Ups

     

    WoD

    3 RFT:

    7 Front Squat (70/50)

    14 KB Swings (24/16)

    2
  • Tuesday 18 June 2013

    Warm up

    200m Run

    3 Rounds:

    • 5 Inch Worms
    • 10 Push Ups
    • 20 Lunges

    200m Run

     

    Strength & Technique

    Deadlift

    5-5-5-5-5-5

     

    WOD

    15 Min AMRAP

    10- deadlifts (70/50)

    15- Push ups

    20- Double unders

    4
  • Friday 14 June 2013

    Warm Up

    200m Run

    3 Rnds of:

    • 20 Air Squats
    • 20 Push Ups
    • 20 Sit Ups
    • 10 Pull Ups

    200m Run

     

    Strength and Technique

    10 mins to establish 1RM Split Jerk from rack

     

    WoD

    5 RFT:

    400m Run

    10 Power Cleans (70/45)

    0