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Thursday 31st July 2014

7/31/2014

2 Comments

 
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WOD
Warm-up: 50 Wall-Ball for time
Tech: Squat Snatch > build moderate weight
6min EMOM: 1 Squat-Snatch > 2 OHS > 10sec OHS hold
3min rest
21-15-9 of: OHS > BF Burpees

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2 Comments

Wednesday 30th July 2014

7/30/2014

0 Comments

 
Warm-up: 10 sh' Ds > 5 Burpees > 10 Beat-swing > 5 Burpees > 5 Pullups > build KB weight quickly
WOD: 'Eva'  ...5RFT of: 800mtr Run > 30 KBS > 30 Pullups
rx KB weight: m=32kg w=24kg
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0 Comments

Tuesday

7/28/2014

3 Comments

 
Strength: Deadlift: 3-3-3-3-1-1-1-1-1
WOD: 5RFT: 5mtr Rope-climb > 10 HSPU > 15 tag-height Burpees
rx: tag-height:30cm, HSPU:strict, Rope-climb:upper-body
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Wohoo! ...new CF Puke' box record: Wayne locks out 210kg on the Deadlift :)
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3 Comments

Monday 28th July 2014

7/28/2014

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Warm-up: "Annie"   (refer: 2.5.14)
Tech: Snatch
WOD: 15min AMRAP: 1 hang-power Snatch > 2 hang-squat Snatch > 3 squat Snatch > 6 Turtles
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0 Comments

Sunday 27th July 2014

7/27/2014

0 Comments

 
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Warm-up: Junkyard Dog > Run 100mtr forwards/100mtr backwards x2 > stretch
Team WOD: WallBall triple-up. 8min AMRAP
Pairs WOD: 4RFT: 12 'in-sync' plate Ground-OH > 24 alternating box-jump Burpees > 10 'in-sync' Pushups > 20 alternating plate OH lunge-steps
Finisher: "last man sitting"
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0 Comments

Friday 25th July 2014

7/25/2014

0 Comments

 
S&C:  4x: 8 Romanian DL > 4 Split-Jerk
WOD: For time: 30 Ring Dips > Run 1k > 20 Ring Dips > Run 1k > 10 Ring Dips
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0 Comments

Thursday 24th July 2014 

7/24/2014

0 Comments

 
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Warm-up: 3x: Walk-Lunge > 15 Wall Squats > 3x3Pushups+fan
Strength: Back-Squat: 5-5-3-3-1-1-1-1
WOD: 4RFT of: Shoulder the Stone 3 times then carry 15mtrs > repeat > 10 Paralette Pushup & shoot to L > 30 Squats
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XTRA: 10min AMRAP
15 KBS
1 Rope climb
10 Burpees

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0 Comments

Wednesday 23rd July 2014

7/23/2014

1 Comment

 
WOD: "Fight Gone Bad"  (refer: 18.4.14)
rotate every minute: WallBall (14/20lb) > SDHP (35/25k) > Box-jumps (50cm) > Push-press > Row (for cal) > Rest
5 rounds for total reps
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1 Comment

Tuesday 22nd July 2014

7/22/2014

0 Comments

 
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Warm-up: 5min DU practise > mobilise shoulders
Strength: strict Pullups: 5x5 (alternate each set, under/overhand)
Skill: Beat-swing > Kipping for Pullups & TTB

WOD: 20min AMRAP
20 DUs > 5 TTB > 8 Pistols
25 DUs > 10 TTB > 12 Pistols
30 DUs > 15 TTB > 16 Pistols
35 DUs > 20 TTB > 20 Pistols
40 DUs > 25 TTB > 24 Pistols
45 DUs > 30 TTB > 28 Pistols
50 DUs > 35 TTB > 32 Pistols
...etc

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XTRA: "Isabel"
Snatch: 30 reps for time
rx weight: 61/43kg


(refer: 31.1.14)


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0 Comments

Monday 21st July 2014

7/21/2014

1 Comment

 
Strength: Squat-Clean: 5-5-3-3-3-3-3
WOD: "Lynne" 5 rounds of bodyweight Bench-press > Pull-ups. AMRAP  (refer: 15.5.14)
Picture
1 Comment
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