May 2010

[singlepic id=203 w=200 h=220 float=right]Strength/Power: Push Jerk 4 x 3 rep W.O.D. 20 Double unders 12 Thrusters (40/30) 12 Pull up 5 Rounds for time.

[singlepic id=152 w=200 h=220 float=right]Strength: Back squat 4 x 5 rep ‘Cards’ The class split into groups of 3 or 4. The task: Get through a deck of cards, suit denotes exercise, number on card = reps, except for Hearts, 400m run for each one. The exercises were: Barbell Clean & Jerk (20/15kg) Wall ball

[singlepic id=202 w=200 h=220 float=right]Strength: Shoulder press 5 x 5 W.O.D. 10 Ring dip 20 Deadlift(60/45) 15 Sit up 5 Rounds for time.

[singlepic id=201 w=200 h=220 float=right]W.O.D. ‘The Filthy Fifty’ I did this on Monday as my last hard wod before Regionals, enjoy! Complete 50 reps of each; Box Jump Jumping pullup Kettlebell swing (16/12) Walking lunges Knee to elbow Push press (20/15) GHD back extension Wall ball Burpee Double under Skip Compare to: 04/03/2010

[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=200 w=200 h=220 float=right]Strength: Weighted pull up 4 x 5 rep W.O.D. ‘Nancy’ Run 400m 15 Overhead Squat (40/30) 5 Rounds for time. Compare to: 25/02/2010

[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=199 w=200 h=220 float=right]Strength: Deadlift 5 x 5 rep W.O.D. 12 Kettlebell swing (24/16) 7 Toe to bar 5 Burpee 7 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=198 w=200 h=220 float=right]Gymnastics: Ring holds Handstand balance W.O.D. ‘Danny’ 30 Box jump 20 Push press (50/35) 30 Pull up 20 minutes, as many rounds as possible. Compare to: 29/01/2010

[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=197 w=200 h=220 float=right]Strength: Turkish get up 3 x 3 Team Chipper Run 3.2k O/H plate lunge 20m (100kg) 1000m Row 100 Double unders * 100 Push up * 100 Thruster