Wednesday 8/5/2012

  • 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

  • Tuesday 15/4/14

    Strength

    5 x 1 

    Power Snatch

    Conditioning

    21 - 15 - 9

    Deadlift

    Ab Mat Sit Up

    Ring Dip

  • Monday 14/4/14

    Strength

    5x1

    Hang Power Clean

    (use 3-4 warm up sets of 3 reps to get to heavy single and hold across for 5)

    Conditioning

    7min AMRAP

    15 Smal Balls

    10 KBx2 Walking Lunge

    rest

    2min Max Lap Farmers Carry

  • Saturday 12/4/14

    Buy In

    100 Double Under 

    In Pairs

    21,18,15,12,9,6,3

    Toes 2 Ring

    KB Swing

    Cash Out

    Block Run

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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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