March 2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=144 w=200 h=220 float=right]Power: Snatch 4 x 3 rep W.O.D. Row 1500m 50 Double under 50 Push press (40/30) 50 Burpee 50 Kettlebell swing (24/16) Partition the workout any way you

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=143 w=200 h=220 float=right]Strength: Deadlift 5 x 3 rep W.O.D. 10 Box Jump 10 Sit up 10 Overhead Squat (40/30) 10 min, as many rounds as possible.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=142 w=200 h=220 float=right]Strength: Weighted pull up 3 x 3 rep W.O.D. 10 Clean (50/35) 15 Kettlebell swing (24/16) 20 Press up 5 rounds for time.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=141 w=200 h=220 float=right]Skill: Gymnastic ring hold progressions Muscle up progressions Double unders W.O.D. ‘Diane’ Deadlift (100/70) H.S.P.U. 21, 15, 9 reps for time.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=139 w=200 h=220 float=right]Strength: Overhead Squat 3 x 5 rep W.O.D. ‘Daniel’ 50 Pull-up Run 400m 21 Thrusters (40/30) Run 800 21 Thrusters (40/30) Run 400 50 Pull-up Compare to 29/12/2009

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=138 w=200 h=220 float=right]Power: Snatch 3 x 5 rep W.O.D. Team Chipper Row 2000 50 Burpees Run 400 50 Pull up Run 400 100 Wall ball one person doing reps at