Saturday 9/2/13

9 02 2013

strength session

6 week Pushup/pullup/ring dip training
pushups wk4d2
pullups wk3d2
dips wk1d3
12-1 toes 2 bar, 1 min rest between.

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Friday1st February

3 02 2013

Warmup
6 wk pushup/pullup training

WOD
5 rounds
20 lunges
60sec Handstand (wall)
60sec plank
20 KB Swings





Thursday 10th January

10 01 2013

Warmup
BP Shoulders
6 wk pushup training wk4d2
superset
6 wk pullup training wk1d3

WOD
21/15/9
KB Swings (32)
T2B





Thursday 3rd January

10 01 2013

Warmup
6wk pushup training wk4d2
superset
6wk pullup training wk1d3

WOD
40/30/20/10
KB Swing (24)
Hollowrocks
Double unders
Lunges (16kg b.bag)





Tuesday 1/1/13 NY’s WOD

10 01 2013

Silly Sesh
6 wk pushup training
superset with
6 wk pullups training wk1d1
6wk training dips – initial test – 10 (ring dips)
150 Double unders
– weighted rope – 65
– speed rope – 73 (PB)
5×5 slow cadence (5 up, 5 down) strict press (40kg)