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Posted by: | on November 24, 2011

Thursday 24 November

skill: TABATA double unders

WOD: 3 rounds for time of
Run 400m with medbal (9/6kg)
5 x 10m bear crawl
10 Burpie box jumps

Compare to 13 October

Posted in Gymnastics, Metabolic conditioning |

Posted by: | on November 22, 2011

Wednesday 23 November

Coach Dan in the final WOD at CFAK games on the weekend

“Be not afraid of growing slowly; be afraid only of standing still.”
- Chinese Proverb

Metabolic conditioning: 2km time trial

WOD: 7min AMRAP
3 burpies / 3 box jumps
6 burpies / 6 box jumps
9 burpies / 9 box jumps
12 burpies / 12 box jumps

Compare to 10 October

Posted in Metabolic conditioning, Running (pose) |

Posted by: | on November 22, 2011

Tuesday 26 November

strength: Jerk 3×3

WOD: 5 rounds for time
6 pull ups / 12 box jumps / 24 sit ups
Compare to 5 October

Posted in Metabolic conditioning, Power lifting |

Posted by: | on November 21, 2011

Monday 21 November

Strength: 3×3 Squat clean

WOD: 15min AMRAP
100 double unders
3 squat cleans, 3 burpies, 6 Squat cleans, 6 burpies, 9 Squat cleans, 9 burpies…

Gold: 60/40kg Silver: 50/30kg Bronze: scale as needed

Posted in Metabolic conditioning, Olympic lifting |

Posted by: | on November 18, 2011

Friday 18 November

5;45pm session canceled unfortunately team

Apologies for the late notice!

Posted in Uncategorized |

Posted by: | on November 17, 2011

Friday 18 November

Luke - T2B

Stregnth: Snatch 3 3 3 3 3

WOD: FRAN

Posted in Metabolic conditioning, Olympic lifting |

Posted by: | on November 16, 2011

Thursday 17 November

Leandi smashing the knee's 2 Elbows

Strength: Deadlift 5 x 1

WOD: 3 rounds for time

10 Deadlifts / 20 Pull ups / 30 Sit ups (feet anchored)

run 800m rd1, 400m rd2, 200m rd3

Gold: 100kg/70kg  Silver: 70kg/50kg  Bronze: Scale DL’s as needed

Posted in Gymnastics, Metabolic conditioning, Running (pose), Strength |

Posted by: | on November 15, 2011

Wednesday 16 November

Brad cleaning in the cage

Skill/strength: Handstands

WOD: 5 rounds

3 HSPU / 6 T2B / 9 KB Snat

Posted in Gymnastics, Kettlebell training, Metabolic conditioning |

Posted by: | on November 14, 2011

Tuesday 15 November

 

JK

Strength: Overhead squat 3 x 3

WOD: 7 rounds

7 Wall ball / 7 burpies (Sets have to unbroken)

Posted in Metabolic conditioning, Strength |

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