Saturday, 23 January 2010

Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single

Strength:
Shoulder Press - Set a new 3 Rep Max

WOD:
Alternating Tabatas
- Thrusters, 65 lbs
- Pull-ups
*Start the clock and perform as many reps as possible for 20 seconds of thrusters. Rest 10 seconds. Then perform as many pull-ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is the total number of reps of thrusters plus the total number of reps of pullups in 16 sets. The entire workout takes 8 minutes.

Post weights and scores (thrusters/pull-ups/total) to comments.

Tuesday, 31 March 2009

Strength:
Deadlift - Set a new 1 Rep Max!

Skill:
Deadlift - Choose a weight that allows you to get 15-20 reps

WOD:
Running
- 800 x 1 - Fast but not flat-out
2 minutes active rest (jog/walk)
- Tabata sprints
- 8 x 20 sec on/10 sec off

Friday, 27 March 2009

Strength:
Clean & Jerk - Set a new 1 Rep Max!

WOD:
Double Alternating Tabatas
- Sandbag Cleans, Alternating Shoulders
- Pullups

This is conducted by completing 16, 30 second rounds (20 sec work/10 sec Rest) for a total of 8 minutes. Athletes are to alternate exercises - 20 sec SB cleans, 10 sec Rest, 20 sec Pullups, 10 sec Rest, 20 sec SB Cleans, etc... Score is total reps of each exercise combined.

Post Weight and Score to comments.