• Wednesday 28 August 2013

    Strength & Technique

    5-5-5-5-5-5 Progressive Deadlift

     

    WOD

    8 min AMRAP:

    • 1 Muscle Up/3 Pull Ups + 3 Ring Dips
    • 8 T2B/K2E
    • 8 Clean and Jerk (60/40)

     

    5
  • Tuesday 27 August 2013

    Strength and Technique

    Tabata KB Swings

    Tabata Clapping Push Ups

    10 mins Handstand Walk Practice

     

    WOD

    “Lucy”

     

    Happy 1st birthday Lucy!

    2
  • Monday 26 August 2013

    Strength & Technique

    5-5-5-3-3-3-1-1-1

    OH Squat

     

    WOD

    “Fran”

    4
  • Friday 23 August 2013

    Warm Up

    Pirates

     

    Strength and Technique

    5-5-5-3-3-1-1-1 Thrusters

     

    WOD

    FGB Style:

    • 1 Wall Ball
    • 2 Burpee Box Jumps
    • 3 Pull Ups
    • 4 Push Ups
    • 5 KB Swings
    • 6 Rest
    1
  • Thursday 22 August 2013

    Warm Up

    150 DUs/400 Single Skips (Penalties for every fail)

     

    Strength and Technique

    10 Mins Muscle Up (Bar & Ring) practice/MU progression

     

    WOD

    200m Med Ball Run

    9 HSPU

    9 Front Squats

    15 HSPU

    15 Front Squats

    21 HSPU

    21 Front Squats

    200m Med Ball Run

    1