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Monday 30th June 2014

6/30/2014

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MAINSTREAM
KB Warm-up: 10 SDHP > 10 Russian Swing > 10 Goblet-Sq > 5 L/H + 5 R/H Swing > 5 Goblet Sq > 10 alt' Swing
Strength: 3RM Back-Squat
WOD: 12min AMRAP (4 sets of) 1min Jerk > 2min Burpees
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Sunday 29th June 2014

6/28/2014

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Skills: max Broad-jump, then 'kipping' re: TTB + Pullups + Butterflies
Pairs WOD #!: "Randy -duo" ...between you: 150 Power-Snatch ..for time (35/25kg)
Pais WOD #2: "Log It" 3RFT of: 150mtr OH 'long-log' carry > 20 dual box-jump burpees
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Friday 27th June 2014

6/26/2014

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MAINSTREAM
Tech: Squat Snatch
WOD: for time: 40s - 30s - 20s - 10s, of: Pullups > Situps > DUs

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Thursday 26th June 2014

6/25/2014

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MAINSTREAM
Strength: Clean-Ladder
WOD: 10min AMRAP: 5 HSPU > 2 Rope-climbs
rx: parallette deficit HSPU, weighted or upper body Rope-climbs
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XTRA
on request: repeat Monday's lifting WOD: 9min AMRAP:
3 Deadlift > 3 Power-clean > 3 Front Squat > 3 Sh-OH

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Wednesday 25th June 2014

6/25/2014

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MAINSTREAM
WOD: Chipper...
For time: 30 OHS (65/45k) > 1k Run > 30 K-E > 30 Wall Ball (14/20lb-9/10ft) > 2k Run > 30 KBS (32/24k) > 30 Parallette Push-up-Shoot-Dip > 1k Run

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Tuesday 24th June 2014

6/24/2014

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MAINSTREAM
Skills: HS still-hold, HS walk, 1-arm HS, Muscleups
WOD: AMRAP, 4 rounds, 1min each of:
Muscle-ups > dual KB Clean > Sled-push > rest
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Monday 23rd June 2014

6/23/2014

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Warm-up: 2min skipping > 10 Squats > 10 Shoulder depressions > 5 Pushups > 15 Squats > 5 strict Pullups > 5 Pushups > 20 Squats > 10 strict Pullups > 5 Pushups
Strength: 1RM Deadlift
WOD: 3 Deadlifts > 3 Power-Cleans > 3 Front Squats > 3 Shoulder-OH
           6 Deadlifts > 6 Power-Cleans > 6 Front Squats > 6 Shoulder-OH
           9 Deadlifts > 9 Power-Cleans > 9 Front Squats > 9 Shoulder-OH
      ....12s-15s-18s... ie: 3rep increase per-lift/per round
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Sunday 22nd June 2014

6/22/2014

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Teams WOD 1: 20min AMSAP: 50 DUs > 1 Rope-climb > 20 plate Sq & Press > 1 Rope-climb > 15 TTR > 1 Rope-climb
...All team members start in unison, sharing one rope between them. Score is "as many sets as possible" -team total.
Teams worm-WODs: 
  1. 3 rounds of: 20 Worm Sit-ups > max alternating Box-jumps ...teams switch on every completion of situps
  2. 2 rounds of: 20 Thrusters > max alternating Burpees ...teams switch on every completion of Thrusters
Scored as teams total number of Box-jumps + Burpees
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Saturday 21st June 2014

6/21/2014

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Friday 20th June 2014

6/20/2014

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WOD: RxIt "wow 3"
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    Linda Begg
    CrossFit Pukekohe
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