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Thursday 30th October 2014

10/30/2014

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Warm-up: stretch calves & shoulders, then two rounds of: 100 DUs > 20 OHS with stick & mob' shoulders

Lifting: 6 wide BB shrug (launch to strike) 3 hang-power Snatch > 3 pressing Snatch balance > 6 'fire the hip' > weight on bar > 6 power Snatch > 6 OHS > 6 'pop n drop to squat' > 6 Squat-Snatch
Squat-Snatch: 3-3-3-3-3 ...building weight every set

WOD: 10min AMRAP: 6 power-Snatch > 12 Ring-dips > 24 DUs

rx weight: 30/45k


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Wednesday 29th October 2014

10/29/2014

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Warm-up: 2x 15 Wall-facing Squats > 5 HSPU > 5mtr Monkey-bars
Gym Skill: Rope-climbing with foot-bite + beat-swing/kipping Pull-ups
WOD: "TOMMY V"  (refer: 18.12.13)
21 Thrusters > 12 Rope-climbs > 15 Thrusters > 9 Rope-climbs > 9 Thrusters > 6 Rope-climbs
rx: 50/35k Thruster + 5mtr Rope height

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Tuesday 28th October 2014

10/28/2014

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Warm-up: 4 rounds 'Tabata this': Step-lunge > Situps > Jump-lunge > Push-up 'bottoms'
Strength: Bench-Press: 5-4-3-2-1-1-1-1 + strict Pull-ups: 3-3-3-3-3
...alternate between bench & pull-ups; increasing weight on bench to 1RM & weight Pull-ups if possible; up-weight each set

WOD: 15min AMRAP of: Plate Squat n Press > MB Cleans > Tag-height burpees
...rx: 20/15k plate + 20lb MB + tag-height is 30cm above fingertips of arm fully extended overhead
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Monday 27th October 2014

10/27/2014

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Warm-up: 3x: 75mtr Run > 20 Push-ups > 150mtr Run > 10 Push-ups
WOD 1: 8min pairs AMRAP:
10 Atlas stone Cleans (alternating every rep) > 30 Situps (in-sync)

WOD 2: Mount team nationals wod#2:
10min pairs AMRAP: buy-in of 2 TGU each,
then: 10 KBS each > 20mtr walking lunge together
rx weight: 16/24kg

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Friday 24th October 2014

10/24/2014

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WOD: "Fight Gone Burpee"
5rounds for reps, rotating every minute:
Wall ball (20/14lb) > SDHP (35/25k) > Box-jumps(50cm) > Push-press (35/25k) > Burpees > Rest 

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Thursday 23rd October 2014

10/23/2014

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Olly Lifting:
Clean & Jerk: tech + building 2RM

WOD:
8min AMRAP:
unbroken Push-ups
> unbroken DUs

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Wednesday 22nd October 2014

10/21/2014

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Gym: Hollows, GHD, Bridging
WOD: 5RFT of: 20 TTB > 15 Burpees > 10 Man-makers
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Tuesday 21st October 2014

10/21/2014

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WOD
Power:
Front Squat
5-5-5-3-3-3-3
then:

" Nicole"
20min AMRAP
max Pull-ups > 400mtr Run 
(refer: 26.3.14)



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Monday 20th October 2014

10/20/2014

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Lifting: Squat-Clean: 3-3-3-3-1-1-1-1
WOD: 16min AMRAP of: 16 DeadLifts > 12 Cleans > 8 Push- Jerks
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Sunday 19th October 2014

10/19/2014

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WARM-UP
20 BB Hops > 2x5mtr Monkey-bars
30 BB Hops > 3x5mtr Monkey-bars
40 BB Hops > 4x5mtr Monkey-bars

SKILL: Ring-holds
Straight-brace
Tuck-hold
L-sit hold
Cross hold

PAIRS WOD: 20min AMRAP
4rounds, 1-min each of:
Box-jump
Deadlift
KBS
Push-ups
K > E

TEAM WOD: "Worm-Play"
30 reps of each: Worm-Thrusters + Worm-Burpees + Worm-Situps 


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