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Monday 9th June

By |2014-06-08T20:13:32+00:00June 8th, 2014|Uncategorized|

Strength:
5-10 mins Handstand practice
Strict pull up 3xmax
L-sit 90 sec total

Met Con:
10 min AMRAP
15 box jumps 24/20″
12 push press 60/40
9 toes-to-bar
1 min rest
9 min AMRAP
15 burpees
12 pull ups
9 power cleans 60/40

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Saturday 7th June

By |2014-06-06T20:55:13+00:00June 6th, 2014|Uncategorized|

Strength:
Bar muscle up 5×5
* hold a 40 sec dish after each set

Met Con:
Regional wod 4
21,15,9,6,3
Strict handstand push up
Front squat 85/55kg
Burpees

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Thursday 5th June

By |2014-06-05T08:55:07+00:00June 5th, 2014|Uncategorized|

Met Con:
Push press 4×6
V-Sits 50 reps broken down as needed.

Met Con:
400m run
25,20,15,10,5
pull ups
wall balls

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Wednesday 4th June

By |2014-06-03T21:58:11+00:00June 3rd, 2014|Uncategorized|

Strength:
Snatch 6×2
Then in a pair achieve a total score for a 5rm squat.

Met Con:
In your pair complete
10 rounds (5 each)
Within 90 sec
2 rds cindy
5 pull ups
10 push ups
15 squats
Then
Max clean & jerks 80/50kg
Alternate rounds with your partner.
Score is total clean & jerks

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Tuesday 3rd June

By |2014-06-03T08:48:29+00:00June 3rd, 2014|Uncategorized|

Strength:
5-10 mins Handstand practice
Strict pull up 3xmax
L-sit 90 sec total

Met Con:
3 rds
1 min on each station
1. Toes to bar
2. Builder push ups
3. Sumo DL high pulls 32/24
4. Burpees
5. Ring rows
6. Rest

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Monday 2nd June

By |2014-06-01T20:09:15+00:00June 1st, 2014|Uncategorized|

Strength:
Clean + front squat + jerk 5×2
Squat 3,3,3

Met Con:
10 min AMRAP
5 KB clean & jerks 2×32/20kg
12 box jumps 30/24″
200m run

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