Wednesday 8/5/2012

  • Thursday 24/4/14

    Strength

    Floor Press x 10

    5:0:1 Tempo

    30sec Hold after each round

    3 Rounds

    Conditioning

    3 Rounds

    15 Alt Leg Split Snatch

    20 Pull Ups/ 6 Bar Muscle Up

    25 Box Jump

  • Wednesday 23/4/14

    Conditioning

    0-10min

    20-15-10-15-20

    OHS 40/30kg

    Sit Up

    10-20min

    9-7-5

    Hang Power Clean

    Burpee T2B

    20-30min

    Find 1 RM Thruster

  • Tuesday 22/4/14

    Strength

    5min ABS

    10 Burpees between each movement

    a) Hanging Leg Raises

    b) Flutter Kicks

    c) Slam Balls

    d) Plate Twists

    e) Plank

    Conditioning

    3 Rounds

    400m Run

    15 HSPU

    50 Double Unders

  • Thursday 17/4/141.

    Conditioning

    ???????????

    Tabata.......

    Sit Up

    Row

    Push Up

    Plate Twist

    ???????????

  • Wednesday 16/4/14

    Conditioning

    This is a REGIONALS ATHLETE WOD, hence scaling is going to be needed!!!!!!

    Be Smart:

    Weight

    Reps

    Movements

    Regionals 2012 WOD 4

    50 Back Squat 60/40

    40 Pull Up

    30 Shoulder to Overhead

    50 Front Squat 40/30

    40 Pull Up

    30 Shoulder to Overhead

    50 Overhead Squat 30/20

    40 Pull Up

    30 Shoulder to Overhead

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Wednesday 8/5/2012

 

Speal............ Guys have a read of this post by Lisbeth

Strength/Skill

5 x ME Double Unders

10sec Band Sprint between sets

Met Con

15min AMRAP

2-4-6-8-10-12-14-16..... Clean and Jerk 70/50kg

5 Burpees

10 Pushups

15 Squats

2 comments (Add your own)

1. Ben wrote:

Todd 202 Double Unders UnBROKEN~


Thu, May 10, 2012 @ 11:50 AM

2. Ben wrote:

Matt 8's + 10 @ 30kg


Dani 6's 10min


Bec 2km Row, 50 Press @ 20kg, 30 Front Squat @ 20kg


Colin 8's + 8 @ 40


Jason 6's + 13 @ 40kg


Kate 8's +14 @ 35kg


Rhi 6's +28 rx


Samara 12's @ 12kg, mod


Dutch 8's + 1 rx


Thu, May 10, 2012 @ 11:53 AM

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