Thursday, 6 September 2012

Friday

Partner WOD:

AMRAP 25 Minutes

15 x KB Swings 24/16 (each partner)
15 x Partner Burpees
15 x HR Push ups (each partner)
15 x Partner Burpees
15 x Wallballs 9/5 (each partner)
15 x Partner Burpees
15 x Toes to bar (each partner)
15 x Partner Burpees

Partner A completes 15 x reps, then partner B completes 15 reps, then 15 x Partner Burpees (athletes face each other and tap hands at the bottom of the pushup and on the jump) before moving onto the next exercise.



Wednesday, 5 September 2012

Thursday

 Skills - Power Snatch

10 Minutes - Work to 1RM - Power Snatch

2 RFT

15 x Power Snatch (30/40)
20 x O/H Squat (30/40)
25 x Pull ups


Tuesday, 4 September 2012

Wednesday

3/3/3/3 Clean

AMRAP 15 minutes

5 x Power Clean (60/40)
10 x Pull Ups
15 x Box Jumps


Monday, 3 September 2012

Tuesday

21/15/9:

Thrusters 45/35
Bar Facing Burpees

Sunday, 2 September 2012

Monday

Tabatas

KB Swings
HR Push ups
Squats