December, 2011

Posted by: Wykie | on December 5, 2011

Tuesday 6 December

Doug W - great swing technique

Team WOD: 20min AMRAP

In teams of 3 perform as many rounds in 15min as possible of:

9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run

Posted by: Wykie | on December 4, 2011

Dirk

Strength: Clean and Jerk 5 5 3 3 1 1

Team WOD: 15min AMRAP

In teams of 3 perform as many rounds in 15min as possible of:

4min L Hold (buy in)

9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run

Posted by: Wykie | on December 2, 2011

Coach Wykie at CFAK games

skill: handstand walks

WOD: 3 rounds 9m handstand walk / 4 skin the cats / run 200m