• Friday 12 June 2013

    Warm Up

    Pirates / 1km Row

     

    Strength & Technique

    Turkish Get Up Technique

    6-6-6-6-6

     

    WOD

    3 RFT:

    • 30 X Wall Balls (11/5)
    • 20 X Push Ups
    • 10 X Deadlift (105/60)
    • 200m Run
    0
  • Thursday 11 July 2013

    Warm Up

    200m run

    Musical Med balls

     

    Strength and Technique

    10 mins work on weaknesses/100 Burpees

     

    WOD

    ??????????????????

    0
  • Wednesday 10 July 2013

    Warm Up

    150 Double Unders (400 Skips)

    Every time you fail 3 push-ups, 3 sit-ups, 3 squats

    Strength and Technique

    Muscle Up Practice/Technique/Progressions

    3 Sets Max Rep Strict Pull-Ups (1 min rest between sets)

    3 Sets Max Rep Strict Chin-Ups (1 min rest between sets)

    3 Sets Max Rep Strict Dips (1 min rest between sets)

     

     

    WOD

     

    Death By Shoulder to Overhead (60/40kg)

    0
  • Tuesday 9 July 2013

    Warm up

    2 Rnds:

    • 15 Push ups
    • 20 Med Ball Cross Overs
    • 15 Dislocates
    • 10 Around the Worlds
    • 5 Inverted Shoulder stretch

    Mobilise your Hips (Spiderman, Bootstrap, Foam roller etc)

     

    Strength and Technique

    Burgner warm up with PVC and Bar

    Snatch Technique Practice

    10 Mins Establish 1RM Snatch (Full Squat Snatch)

     

    WOD

    3 RFT:

    • 200m Run
    • 5 Wall Climbers
    • 10 Pull – Ups
    • 20 KB Swings 24/16kg

     

    3
  • Monday 8 July 2013

    Warm-Up

    3 Rnds:

    • 10 Push Ups
    • 10 OH Squats
    • 10 Good Mornings
    • 10 Pull Ups
    • 5 Bootstrap Stretch
    • 5 Spiderman Stretch

     

    Strength & Technique

    10 min Pistol Progressions/Practice/OH/Candlestick

     

    WoD

    7 min AMRAP:

    • 2 Burpees
    • 4 Back Extensions
    • 6 Sit Ups
    • 8 Pistols/16 Air Squats

     

    5 X 200m Sprint (1 min rest after last person)

     

    2