Running (pose)

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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 10, 2011

Friday 11 November

3min AMRAP
> 1 x hill run
> 20 hang power cleans (40/20kg)
> 20 burpies
> 20 box jumps
> 1 x hill run
>
> 90 second rest
>
> 6min AMRAP
> 1 x hill run
> 20 hang power cleans (40/20kg)
> 20 burpies
> 20 box jumps
> 1 x hill run
>
> 90 second rest
>
> For time (12min cap):
> 1 x hill run
> 20 hang power cleans (40/20kg)
> 20 burpies
> 20 box jumps
> 1 x hill run

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

Posted by: | on November 7, 2011

Tuesday 8 November

 

Katie gets some air

Strength – Deadlift 5  5  3  3

WOD – 1.2km run / 50 Lunges (10/5kg) / 40 Jump ins / 30 press ups / 20 stand ups / 10 Wall climbs

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

Posted by: | on October 31, 2011

Tuesday 1 November

Coach Wykie working on handstand

WOD: 20min AMRAP

10 jump ins / 10 shoot throughs (50cm box) /            10 down ups / 10 grasshoppers / 100m run

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

Posted by: | 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) |

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