5/12/12

8 12 2012

WOD (untimed)
150 Double unders (50 with weighted rope)
6 wk pushup training wk4d2

every min on the min for 5 mins
5 strict press (40kg)
10 front squat (40kg)

Advertisements




Thursday 29/11/12

29 11 2012

skills and drills day

6wk pushup training wk4d2
Lsit tuck planche transition (11secs ea) x5
strict press 4×5 (40kg)
KB press 1×10 ea way (16kg)
30 B.bag windmill ea way





Tuesday 24th July

24 07 2012

Warmup
L-sit tuck planche transition 11sec each x3
5×5 strict press (40kg)
10 kb swings (16kg)
10 KB snatch ea hand (16kg)

WOD
5 rounds for time:
15 Burpees
20 Squats
15 KB swings (24kg)
20 v-ups
15 russian twist ea side (16kg KB)
20 supermans