Tuesday, 2 September, 2014

Meet at 0530 at Daly field...open WOD

20 minute partner AMRAP
Partner 1: sprint down and back length of daly field
Partner 2: air squats while partner sprints
Both: 30 burpies
Switch roles, repeat...

Friday, 29 August 2014

Meet in the 3rd floor weight room at 0530...

1rep max jerk

Then...

20 clean and jerks for time at 60% 1rm jerk weight

Thursday, 28 August 2014

Meet in the 3rd floor weight room at 0530...

Skill work...
Back squat
Front squat
Clean and jerk
Snatch
Kipping pull-ups

Wednesday, 27 August 2014

Meet in the powerlifting room at 0530...

Find your 5 rep max deadlift

Then...

8 minute amrap...
15 kipping pull-ups
30 chest to deck push-ups
60 ab mat sit-ups

Tuesday, 26 August 2014

Meet at Daly field at 0530...

5 rounds for time of...
10 pull-ups
20 push-ups
40 air squats
1 lap around daly field

30 minute time cap

Friday, 22 August 2014

Meet at 0530 in 3rd floor weight room

1 rep max power snatch...with perfect form (not cutting corners)

Then...

4 rounds for time...
Run down to powerlifting room
7 dumbell power snatches per arm (55/25)
Run stairway to heaven all the way up
14 ghd  sit-ups
14 ghd back extensions

Thursday, 21 August 2014

Meet at 0530 in the 3rd floor weight room...

1 rep max front squat

Then...

12 minute AMRAP
5 x front squat (60% of 1rep max)
10 x burpies