Archive for January, 2011
Rest Day · 17 January 2011
Mobility: – Thoracic spine – Lumbar spine Skill: – Push jerk – Handstand hold Work: – Catch up on a WOD, or – 50 strict pull-ups (for time)
100s · 16 January 2011
10x 100m sprint, 1:2 work-rest
Hang power snatch · 15 January 2011
Hang power snatch Level 0: technique Level 1: 5×5 Level 2+: 5×3 Cash-out (untimed) 25 Hollow rocks 20 HSPU or Pike push-ups 15 Strict pull-ups 10 max. handstand holds
“Helen” · 14 January 2011
Three rounds: – 400m run – 21 kettlebell swings, 24kg/16kg – 12 pull-ups
Rest Day · 13 January 2011
Mobility: – Shoulder – Hip Skill: – Overhead squat Work: – Catch up on a WOD, or – 100 wall ball shots (for time), 9kg/7kg
Deadlifts · 12 January 2011
One-leg deadlifts All levels: 5×5 each side (increase load as required) Cash-out (timed) 50 sit-ups 40 squats 30 pull-ups 20 double unders 10 burpees
Five movements · 11 January 2011
Perform maximum repetitions of each movement for 60 seconds, then rest 60 seconds before progressing to the next movement. Complete three rounds, resting for 3 minutes after each round. Count reps of each movement in each round. Score is total reps completed. The movements are: – Row (calories) – Push-ups – Wall ball shots – [...]
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