Archive for the ‘WODs’ Category
Overhead squat then “Helen” · 18 April 2011
Overhead Squat – 3×5 Add 2.5-5kg from previous session “Helen” 3 rounds: 400m Run 21 KB Swings 24/16kg 12 Pullups
Sprints · 17 April 2011
4 x 800m sprints. Rest 3 minutes between
Snatch then 7 rounds · 16 April 2011
Snatch 5×3 Then… 7 rounds: Max rep HSPU 15 x hollow rocks Scale – Pike pushups or normal pushups
Rest day · 15 April 2011
Mobility: Hip Skill: Hang Squat clean
Chipper · 14 April 2011
From Crossfit.com For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 24/16 40 Pull-ups 30 Handstand push-ups Scaling: Level 0 – scale KBS to 16kg/12kb, jumping pull-ups & standard push-ups Level 1+ rx’d
Snatch balance · 13 April 2011
Skill work Pressing Snatch Balance Heaving Snatch Balance WOD Level 0: Snatch balance Skill work Focus on speed and a solid landing position Level 1+: 5×3 full snatch balance
As many rounds · 12 April 2011
AMRAP IN 20 5 OH squat, 50kg/30kg 10 Ring Dips 15 Box jumps 60cm/45cm Scaling: Level 0 - 20kg/15kg Level 1 – 40kg/20kg Level 2+ – Rx’d
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