Archive for October, 2010
Rest Day · 17 October 2010
Mobility first. Technique second. WOD third (your choice).
DL, press then AMRAP · 16 October 2010
Level 0-1 – Constant weight Deadlift 3×5 Press 3×5 Level 2+ (Wendler 5-3-1) Deadlift 3, 3, Max Press 3, 3, Max Then… Amrap in 10 min: – Gasser – Max. Pullups
21-18-15 · 15 October 2010
Level 0 For time: 21 Kettlebell Swings 16/12 21 Situps 21 Double Unders
- or 2x singles 18 Kettlebell Swings 16/12 18 Situps 18 Double Unders
- 2x singles 15 Kettlebell Swings 16/12 15 Situps 15 Double Unders -2x singles Level 1 For time: 21 Kettlebell Swings 24/16
 21 Knees to Elbows
 21 Double Unders
 18 Kettlebell [...]
Hang power snatch & push press · 14 October 2010
Level 0 Hang Power Snatch technique Push Press technique Level 1 Hang Power Snatch 4×3 Push Press 4×3 Level 2+ Power Snatch 3, 3, 3, Max Snatch Grip Push Press 3, 3, 3, Max
Rest day · 13 October 2010
Get mobile people! Then maybe, WOD it up or practice, practice, practice.
4 Rounds · 12 October 2010
4 Rounds 1 min each station – then a minute rest between rounds: – Wall Ball – Pullups – Box Jumps – Kettlebell Swings – Sledgehammer strikes Level 0 & 1 Wall ball 7/5kg Kettlebell Swings 16/12kg Level 2+ Wall ball 9/7kg Kettlebell Swings 24/16kg
O-lift #1 (redux) · 11 October 2010
Level 0-1 Power clean 3×3 Push Jerk 3×3 Back Squat 3×5 Level 2+ Clean 3, 3, Max Split Jerk 3, 3, Max Front Squat 5, 5, Max Add 2.5kg – 5kg more than last week
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