Metabolic conditioning
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Monday 5 December
Dirk
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
Friday 2 December
Coach Wykie at CFAK games
skill: handstand walks
WOD: 3 rounds 9m handstand walk / 4 skin the cats / run 200m
Wednesday 30 November
Hannah - split jerk
3 Rounds for time
30 Wall balls (9/6kg) / 11 walking lunges per leg (20/10kg)
“A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction.”
- Benjamin Spock
Tuesday 29 November
Doug W
WOD: TABATA Jump Press
Double TABATA of Box jumps (60/50cm) and Push press (50/30kg)
“In the middle of a difficulty lies opportunity.”
- Albert Einstein
Monday 28 November
Jacqui
Skill/Strength: Double unders, hollow rocks, arch rocks
WOD: 3 rounds for max reps
Spend 1min @ each station: Ring rows / Press ups hand release / Cleans (40/20kg) / Double unders / Toes to bar
“Talent without discipline is like octopus on roller skates. There’s plenty of movement, but you never know if its going to be forwards, backwards, or sideways.” – H. Jackson Brown -
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
D5 Creation