Snatch 5x3
Snatch Pull 4 x 3
Front Squat 5 x 3
WOD
3 rounds for time
Row 250m
3 rope climbs
10 dumbbell cleans
Tuesday, April 14, 2015
Monday, April 13, 2015
Tuesday 14th April 2015
Strength
Back Squat 5-5-5
Skill Handstand Pushups
WOD
3 Rounds
40 m prowler sprint
AMRAP ring rows
Notes: Ring rows - place feet on box at same height as rings; body must stay rigid. Adjust body angle as needed to ensure at least 10 reps in the first round.
Back Squat 5-5-5
Skill Handstand Pushups
WOD
3 Rounds
40 m prowler sprint
AMRAP ring rows
Notes: Ring rows - place feet on box at same height as rings; body must stay rigid. Adjust body angle as needed to ensure at least 10 reps in the first round.
Sunday, April 12, 2015
Monday 13th April 2015
Skill/Strength
Clean & Jerk 5 x 3+1
Clean Pull 4 x 3
Deadlifts 3 x 5
WOD
Complete as many rounds as possible in 5 minutes of:
3 deadlifts,125/87.5
7 push presses, 52.5/35kg
Post rounds completed to comments.
Clean & Jerk 5 x 3+1
Clean Pull 4 x 3
Deadlifts 3 x 5
WOD
Complete as many rounds as possible in 5 minutes of:
3 deadlifts,125/87.5
7 push presses, 52.5/35kg
Post rounds completed to comments.
Friday, April 10, 2015
Thursday, April 09, 2015
Thursday 9th April 2015
Strength/Skill
Power snatch 5x2
Power clean & Power Jerk 5 x 2(1+1)
Over Head Squat 3x3
WOD
Three Rounds for time:
10 Tyre Flips + Jump In/Out
10 DB push Press 20/15kg
Power snatch 5x2
Power clean & Power Jerk 5 x 2(1+1)
Over Head Squat 3x3
WOD
Three Rounds for time:
10 Tyre Flips + Jump In/Out
10 DB push Press 20/15kg
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