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Thursday, 12 June 2014

SKILL Gymnastics Progressions – Handstands, Toes to bar, Muscle-ups WOD A. 30 Muscle-ups (CTB PU) for time 30 Toes to bar 100 Double unders B. 5 Rounds for max time handstand holds (on wall or free standing) try for 1min per attempt  

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Wednesday, 11 June 2014

STRENGTH: Deadlift, 20-mins to find 1RM WOD: 30min AMRAP of: 5 Deadlift 80/60 13 Push-ups 9 Box jumps FINISHER: Roller

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Tuesday, 10 June 2014

Tech: OHS – Spend time on form then 5×3 WOD: “JOSH” 21 OHS 40/30 42 Pull-ups 15 OHS 30 Pull-ups 9 OHS 18 Pull-ups FINISHER: Mobility

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Saturday, 7 June 2014

8am WOD Buy-in 800m run Then, 4 Rounds of: 21 Pull-ups 15 Thrusters (40/30) 9 Burpees Buy-out 800m run 9am LIFTING Snatch Practice

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Friday, 6 June 2014

WOD: Shoulder Press 5, 5, 5 Push Press 3, 3, 3 Push Jerk 1, 1, 1 FINISHER: Death by 10m sprint / burpee

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Thursday, 5 June 2014

STRENGTH: Deadlifts 3×3 OHS 3×3 WOD: 21-15-9 Deadlift (40/30) Overhead Squats (40/30) 200m Run

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Wednesday, 4 June 2014

SKILL: Pistol Squats Skin the cat WOD: AMRAP 15 10 Toe to Bar 15 Box Jump (24, 20″) 20 Pistol Squats – alternating legs FINISHER: 3 x max rep strict pull-ups, rest 3 mins between sets

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Tuesday, 3 June 2014

STRENGTH: Power Cleans 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Power Cleans (135, 95#) Ring dips FINISHER: Tabata hollow rock

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Monday, 2 June 2014

Strength: Front Squat 5×5 WOD: 3 rounds of: 400m Run 21 Burpees 10 Thrusters (40/30)

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Saturday – 31 May 2014

Tech: HSPU progressions WOD – ‘Blake’: 4 Rounds for time: 100’ OH walking lunge (20/15) 30 Box Jumps 20 Wall Balls 10 Handstand pushups

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