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)