Archive for June, 2010
Rest day · 23 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 deadlifts.
Fight Gone Bad · 22 June 2010
“Fight Gone Bad” 60 seconds at each station followed by 60 seconds of rest: Wall-ball: 9kg/7kg, 10ft/8ft target. (Reps) Sumo deadlift high-pull: 35kg/25kg (Reps) Box Jump: 60cm box (Reps) Push-press: 35kg/25kg (Reps) Row (Calories)
Back squat 3, 3, max. · 21 June 2010
Back Squat 3@70%, 3@80%, max@90% 3 rounds of max rep: Push-ups Knees to elbows Complete both movements then rest for 60 seconds between rounds
Two WODs today · 20 June 2010
30-20-10: Pull Ups Wall ball, 9kg/7kg 15-10-5: Kettlebell swings, 32kg/20kg Double unders
Rest day · 19 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.
Presses & burpees · 18 June 2010
Press 3@70%, 3@80%, max@90% 75 burpees (for time)
Row & clean · 17 June 2010
For time: Row 800m 2 Power Clean @ Bodyweight Row 600m 4 Power Clean @ Bodyweight Row 400m 6 Power Clean @ Bodyweight Row 200m 8 Power clean @ Bodyweight Scale by reducing the row length by 25% and the power clean load as required.
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