Monday 8 February
Strength:
Deadlift 4 x 5 rep
W.O.D.
21 BB Thrusters (40/30)
25 Double unders
4 rounds for time.
Friday 5 February
Strength:
Overhead Squat 3 x 5 rep
W.O.D.
30m Inchworm
30 Knee to elbow pull up
30m Lunges
30 Deadlift (80/60)
2 rounds.
Thursday 4 February
Practice: Gymnastics
Muscle up progressions
Handstand balance
Ring holds
W.O.D.
‘Fran’
Barbell thruster (42.5/30)
Pull up
21, 15, 9 reps for time.
Wednesday 3 February
Strength:
Back Squat 5 x 5 reps
W.O.D.
50 Double unders
40 Air squat
30 Deadlift (40/30)
20 Push press (40/30)
10 Squat clean (40/30)
20 Push press
30 Deadlift
40 Air squat
50 Double unders
for time.
Tuesday 2 February
Strength/Co-ordination
Turkish Get Up (TGU)
3 x 3 reps
W.O.D.
21 Kettlebell swing
15 Press up
9 Sit up
Run 400m
4 rounds
Monday 1 February
Skill/Technique
Muscle up progressions
W.O.D.
‘Mary’
5 Handstand push up
10 Single leg squat
15 Pull up
20 min AMRAP
Compare to: 9/12/09
Saturday 30 January
Strength:
Front Squat 3 x 5 rep
W.O.D.
Team Chipper
Row 2000
50 Burpees
Run 400
50 Pull up
Run 400
100 Wall ball
one person doing reps at a time (except for 400m run)
Friday 29 January
A.M. Danny
30 Box jump (60cm)
20 Push press (50/35)
30 Pull up
20 min. as many rounds as possible
P.M.
CrossFit Total
1RM Back squat, Shoulder press and Deadlift.
3 attempts at each lift.
Thursday 28 January
Skill:
Barbell Technique work (with Broomstick)
Agility:
Spinning jump
W.O.D.
21 x Double under
15 x Press up
9 x Kettlebell swing
7 rounds for time.
Wednesday 27 January
Technique:
Squat clean
W.O.D.
Badger
30 Squat clean (40/30)
30 Pull up
run 800m
3 rounds for time.
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