Saturday 13 August 2011

Sprint 1 mile, rest as needed and repeat

or

Bike 5k rest as needed and repeat

or

Swim 200m, rest as needed and repeat

Friday 12 August 2011

Power Snatch
5/5/5/5/5

Complete as many rounds in three minutes as possible
5 power snatch @ 85% of your 5 rep max
10 Box jumps, M24/F20"
rest 90seconds and repeat for a total of 3 intervals

Cool down with one minute aggregate front lever work

Thursday 11 August 2011

 
Bench 
5/5/5

Push Jerk 
5/5/5

Pull up
3 sets for max reps you decide if you do kipping or strict

Tuesday 09 August 2011

This guy is just plain nuts

Power Clean
175x1185x1
195x1
205x1 feet went a little wide
205x2 better but still a little bit wide so going to stick here until my for is solid


4 Rounds for time
21 Burpees
Run 400m   

12:34 Happy, pushed hard, slowed down a little bit on my later runs  but really pushed  through my burpees.

Advanced tuck planche, 5x5 seconds

Monday 08 August 2011

Squat
one rep max


Complete 5 rounds for time
5 Back Squats
5 Pull ups

Loading
Squat: Advanced, M225/F145
            Intermediate, M185/F115
            Beginner, M135/F85
Pull up: Advanced, M50/F25
              Intemediate, M25/F15
              Beginner do strict or horizontal row

Saturday o6 August 2011

Run 5 k

WOD Friday 05 August 2011

Note the starting position of this lifter, low hips and vertical torso. This allows for much better hip extension during the "Jumping" phase of the second pull

Front Squat
3/3/3/3/3

Complete one snatch on the minute every minute for ten minutes
Try and raise the weight each round, this is essentially a 1/1/1/1/1/1/1/1/1/1 but you are on the clock.