• Friday 6 December 2013

    Strength and Technique

    Oh Squats

    Tempo (under for 3 secs)

    3-3-3-3-3 (progressive)

     

    WOD

    10 min AMRAP:

    • 10 Tyre Flips (in and out)
    • 30 DU/200m Run
    3
  • Thursday 5 December 2013

    Strength and Technique

    Rope Climbs

    Accumulate 10 (5 legless)

     

    WOD

    21-15-9

    • HSPU
    • Burpees
    1
  • Wednesday 4 December 2013

    Strength and Technique

    5 min

    Push Jerk Practice

    5-5-5-5-5 (ascending)

     

    WOD

    4 RFT:

    • 200m Run
    • 2 Squat Cleans (80% of 1RM)
    • 10 Ring Dips
    2
  • Tuesday 3 December 2013

    Strength and Technique

    5 min DU Practice

    Tabata DU

    1 min rest

    Tabata Hollow Rocks

     

    WOD

    12 min EMOM:

    • 2 Bar MU/4 False Grip Ring Rows/4 Push Ups
    • KB Swings for score
    0
  • Monday 2 December 2013

    Strength and Technique

    5-5-5-5-5

    Back Squat @ 70% of 1 RM

     

    WOD

    20 min AMRAP Long Loops

    0