Archive for November, 2010
AMRAP IN 12 · 23 November 2010
AMRAP In 12: – pull-ups – pushups – situps – squats Level 0: 5 reps of each movement Level 1: 10 reps of each movement Level 2+: 15 reps of each movement
Rest Day · 22 November 2010
Rest Start working on attaining your Levels – see your coaches for assistance.
Run four ways · 21 November 2010
Run Run: 400m forwards 200m backwards 100m leading with left side 100m leading with right side Complete 4 rounds. Rest 2 minutes between rounds Record times for each round
Fran · 20 November 2010
Fran 21-15-9: – Thruster – Pull-up Level 0: – Thruster up to 30kg – Pull-up (jumping or assisted to maintain intensity) Level 1+ Rx’d: – Thruster at 43/30kg
Annie · 19 November 2010
Annie 50-40-30-20-10: – Double Unders – Sit-ups Level 0: Scale DU’s to singles, scale reps as required. Level 1: Sub 1 DU for 1 tuck jump as required (knee must be hip high in jump). Level 2+: Rx’d
Rest day · 18 November 2010
Rest Day Your choice. Technique practice. Catch up on a WOD you missed. Mobility (you can never get enough).
Kettlebell Tabata · 17 November 2010
Kettlebell Tabata Complete 8 intervals of each of the following (alternate sides): – Russian Swings – Snatch – Clean & Press Level 0: 12kg Level 1: 16kg Level 2+: 24kg
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