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Posted by: Wykie | on October 20, 2011

Friday 21 October

Strength: Shoulder press

WOD: 5 rounds

10 Deadlifts (100/60kg)

10 Face the bar burbies

50 Double unders

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Posted in Gymnastics, Metabolic conditioning, Strength |

Posted by: Wykie | on October 19, 2011

Thursday 20 October

Strength: 5×5 Hang Clean

WOD: 21 15 9

Hang cleans (50/30kg)

Hollow Rocks

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Posted in Gymnastics, Metabolic conditioning, Power lifting |

Posted by: Wykie | on October 17, 2011

Tuesday 18 October

Skill: Running (Pose)

WOD:

200m run – 20 Pull ups 200m run – 20 push ups 200m run – 20 squats 200m run – 20 sit ups

x3

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

Posted by: Wykie | on October 16, 2011

Monday 17 October

Skill: Skipping

WOD:

5 rounds for time of

24 plate ground to over head (20/10)

12 Toe to bars

6 Burpies

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Posted in Gymnastics |

Posted by: Wykie | on October 12, 2011

13 October

Skill

Handstand press ups

WOD

3 rounds for time of:

Run 400m with med ball (9/6kg)

5 x 25m bear walk

10 Burpie box jumps

Posted in Gymnastics, Metabolic conditioning |

Posted by: Wykie | on October 10, 2011

10 October

Warm up: TABATA Double unders

Skill/Strength: Pull ups 4 sets of max

WOD: 7min AMRAP 3, 6, 9, 12, 15, 18, 21….. Burpies / Box jumps (60/50cm)

Posted in Gymnastics, Metabolic conditioning |

Posted by: Wykie | on October 5, 2011

6 October

Posted in Gymnastics, Metabolic conditioning |

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