• 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
  • Thursday 13 June 2013

    Warm-up

    2 Rnds

    • 20 Front/Back Arm Swings
    • 10 Bootstrap Stretches
    • 10 Spiderman
    • 20 Air Squats

     

    Strength and Technique

    Front Squat Technique

    EMOM 10 mins – 3 reps @ 70% of Body Weight

     

    WoD

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

    Wall Climbers

    Pull Ups

    Dips

    1
  • 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