Archive for June, 2010

Back squat & 2km TT · 30 June 2010

Back Squat 5@75%, 3@85%, max@95% 2km time trial run (Aim to finish in under 10 mins)

Helen · 29 June 2010

“Helen” 3 Rds For Time: 400m Run 21 KB Swing (24/16) 12 Pull up  

Press & tyre flip · 28 June 2010

Press 5@75%, 3@85%, max@95% 5×5 tyre flips (with jump in/out)

Rest day · 27 June 2010

If you are following the program 3 on, 1 off then rest or do some active recovery. If not, catch up on a WOD from the previous 7 days. Or work on a single technique that needs work. If you are training tomorrow avoid press.

Fran OR Elizabeth · 26 June 2010

Choose one of: “Fran” 21-15-9: Thrusters, 43kg/30kg Pull-ups “Elizabeth” 21-15-9 reps of: Clean 65kg/40kg Ring dips

OHS & C2B · 25 June 2010

21-15-9: Overhead squat, 60kg/40kg Chest-to-bar pull ups (10 min time limit – Choose a weight and scaling that will allow you to complete in this time frame)

Dead and then… · 24 June 2010

Deadlift 5@75%, 3@85%, max@95% For Total Reps: 1 min Double unders 1 min Box Jumps (24″/20″) 1 min KB Swing (24/16)