Tuesday 2nd May 2012
Posted by admin - May 2nd, 2012
Aftermath of the WOD
WOD
7 Rounds for time, of;
- 400m Run
- 29 Back squats
Monday 1st May 2012
Posted by admin - May 1st, 2012
Goat board for May! Get working those weaknesses!
Skill
- Split Jerk
Find a new 1 rep max
WOD
AMRAP in 5 minutes, of;
- Ground to overhead (50kg/70kg)
Sunday 30th April 2012
Posted by admin - April 30th, 2012
April’s PB for the Central crew
Skill
- Split Jerk
Find a new 1 rep max
WOD
AMRAP in 5 minutes, of;
- Ground to overhead (50kg/70kg)
Friday 27th April 2012
Posted by admin - April 27th, 2012
Skill
-10 Turkish get-ups
(complete all 10 with your weakest arm then switch over to your strongest arm, aim for heaviest set unbroken)
WOD
“Diane”
21-15-9
- Deadlifts (75kg/105kg)
- Handstand push ups
Wednesday 25th April 2012
Posted by admin - April 25th, 2012
Skill
4 Rounds, of;
- 5 Thrusters @ 75% of your 1 rep max push press
(Rest 1 minute)
- As many unbroken strict pull ups
(Rest 1 minute)
WOD
4 Rounds, of:
In 45 seconds complete;
- As many pull ups
(Rest 15 seconds)
- As many reps of the complex, 5 Front squats & 3 Push Jerk (40kg/60kg)
(Rest 15 seconds)
Tuesday 24th April 2012
Posted by admin - April 24th, 2012
Skill
Power clean technique
WOD
AMRAP in 12 minutes, of:
- 7 Hang cleans (95% of your 1 rep max)
- 14 Burpee box jumps (24 inches)
- 21 Toes to bar
