5-5-5-3-3-3
Bench Press
WOD
The Bleep Test (click for details)
Sunday 31 July 2011
Wednesday 20 July 2011
Wednesday 20th July
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Monday 18 July 2011
Tuesday 19th July
Skill
Max Hold Handstands x 3
WOD
AMRAP 10min
15 power snatch (35kg/25kg)
30 Double unders
Max Hold Handstands x 3
WOD
AMRAP 10min
15 power snatch (35kg/25kg)
30 Double unders
Sunday 17 July 2011
Monday 19th July
Strength
3-3-3-1-1-1
Weighted Pull-ups
WOD
In 2 min, perform max weight back squats, immediately followed by a 1 mile run.
3-3-3-1-1-1
Weighted Pull-ups
WOD
In 2 min, perform max weight back squats, immediately followed by a 1 mile run.
Thursday 14 July 2011
Friday 15th July
Strength
3-3-3-1-1-1
Overhead Squat
WOD
'Nancy'
5 rounds for time
15 OH squats @ 42.5kg/30kg
400m run
Wednesday 13 July 2011
Wednesday 13th July
WOD
Death By Clean & Jerk
Men: 60kg Women: 42.5kg
with a continually running clock; perform 1 clean and jerk the first minute, 2 clean and jerks the second, 3 clean and jerks the third.......... continue this sequence till failure.
Death By Clean & Jerk
Men: 60kg Women: 42.5kg
with a continually running clock; perform 1 clean and jerk the first minute, 2 clean and jerks the second, 3 clean and jerks the third.......... continue this sequence till failure.
Tuesday 12 July 2011
Monday 11 July 2011
Monday 11th July
Strength
3-3-3-1-1-1 Deadlift
WOD
15 min AMRAP of:
9 Deadlifts 70kg/50kg
12 Push-ups
15 Box jumps 24"/20"
3-3-3-1-1-1 Deadlift
WOD
15 min AMRAP of:
9 Deadlifts 70kg/50kg
12 Push-ups
15 Box jumps 24"/20"
Thursday 7 July 2011
Friday 8th July
Strength
5-5-5-3-3-3
Weighted Pullup
WOD
AMRAP 10min
10 KB Snatches left
10 Burpees
10 KB Snatches right
200m run
5-5-5-3-3-3
Weighted Pullup
WOD
AMRAP 10min
10 KB Snatches left
10 Burpees
10 KB Snatches right
200m run
Monday 4 July 2011
Monday 4th July
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
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