• Wednesday 12 June 2013

    Warm-up

    2 Rnds of:

    • 10m Bear Crawl
    • 10m Inch Worms
    • 10m Broad Jumps
    • 10m Crab Walks

     

    Strength and Technique

    10min Push Jerk Practice

    10min HSPU Practice

    5min Pistol Practice

     

    WoD

    AMRAP 15mins

    • 200m Run
    • 12 HSPU
    • 12 Pistols (36 Air Squats)
    • 12 Push Jerk (60/40)
    0
  • Tuesday 11 June 2013

    Warm-up

    200m Run

    50 DU’s/150 Single Skips

    20 Dislocates

    10 Around the World per side

    20 Forward/Backward Arm Swings

    5 Inverted Stretch

    200m Run

     

    Strength and Technique

    O/H Squat Technique

    3-3-3-3-3 O/H Squat

     

    WoD

    21-15-9

    O/H Squats (60/40) (Scaled 40/20)

    Burpees

    3
  • Monday 10 June 2013

    Warm – up

    400m Run

    10 Burpees

    20 O/H Squats

    20 Sit Ups

    10 Pull Ups

    200m Run

     

    Strength and Technique

    10 mins to work on DU’s

     

    WoD

    1km Row Time Trail

    200 DU’s for time (800 Single Skips)

     

    2
  • Friday 7 June 2013

    Warm Up

    20m Bear Crawl

    20m Frog Jump

    20m Monkey Walk

    20 Air Squats

    10 Burpees

     

    Strength and Technique

    15 mins to establish 1RM C&J

     

    WoD

    200m Run

    30 OH Squat (45/30)

    30 Pull Ups

    200m Run

    30 Power Clean (45/30)

    30 Burpees

    200m Run

    0
  • Thursday 6 June 2013

    Warm-up

    200m Run

    2 Rnds

    • 5 Inch Worms
    • 5 Spiderman Walks
    • 10 Push Ups
    • 10 Bootstrap Stretches

    200m Run

     

    Strength and Technique

    10 Mins to find 1RM Push Press

    5-5-5-5-5 at 60% of 1RM

     

    WoD

    7 min AMRAP

    15 Wall Balls

    15 Box Jumps

     

    2 mins rest

     

    7 min AMRAP

    15 KB Swings

    15 Sit Ups

    0