23/10/2014

Strength/skill

Strict Supinated Pull Up

6 x (3-5) @ 31X2

2 Min Rest between rounds

*Use Weight belt if possible

 

Handstand Hold

3 x ME

90 Sec Rest between rounds

 

Metcon (for Reps)

10 Rounds

1 Min Row for Cal

15 Sec Rest

30 Sec ME Sit Up

15 Sec Rest

 

*Score = Cal + Reps

 

22/10/2014

Quick Power Snatch Demo

http://www.google.ca/url?url=http://www.youtube.com/watch%3Fv%3DrhF0cbRjxRo&rct=j&q=&esrc=s&sa=U&ei=tBFHVNqtOMSqyASo64D4Bg&ved=0CBQQtwIwAA&sig2=f0J1uHn-YQJvCPyJ7lkHeQ&usg=AFQjCNH2Es1b9lmtFYCTfLEhU9BrGbHQ8gStrength/skill

 

Front Squat

8 x 2 @ 80%

 

Metcon (for reps)

3 Rounds

3 Min AMRAP

5 Power Snatch 95/65

10 Overhead Squat 95/65

ME Box Jump Over 24/20

2 Min Rest

*10 lbs increase every round

**Score = total Box jump Overs

18/10/2014

 

Metcon (for reps)

Partner WOD Teams of 2-3

20 Min AMRAP

400 m Run

10 Thruster 95/65

ME T2B

*Partner 1 runs 400 m while partner 2 performs 10 Thrusters then ME T2B.

**If in 3 person team, 2 people will run at a time

***Score is total T2B

 

 

 

16/10/2014

Strength/Skill

Kipping Pull Up/ Butterfly Pull Up

http://www.google.ca/url?url=http://www.youtube.com/watch%3Fv%3DgmxSxwjAWVE&rct=j&q=&esrc=s&sa=U&ei=qDk_VJz-Mej3iwKMw4D4Dg&ved=0CBkQtwIwAQ&sig2=ajJSKckik7k8wlCSoMANSA&usg=AFQjCNHKy_dm9ddy39vitjRjB08GuuTQUA

 

Metcon (for time)

50 DU

25 Push Press 95/65

25 Pull Up

50 DU

20 Push Press

20 Pull Up

50 DU

15 Push Press

15 Pull Up

50 DU

10 Push Press

10 Pull Up

50 DU

5 Push Press

5 Pull Up

Follow

Get every new post delivered to your Inbox.