» Kettle bell training

Cleaning up the Clean 5/1

Wykie — Wed, 04 Jan 2012 07:30:11 +0000

Hine - Smashed the 1st WOD of 2012

Strength

Hang Power Clean

5 5 3 3 1 1

WOD 3min AMRAP

Hang Power Clean @ 50% of 1RM

“Don’t mistake pleasure for happiness. They are a different breed of dogs.”
- Josh Billings

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Pushing Balls & Swinging Bells 4/1

Wykie — Tue, 03 Jan 2012 10:15:58 +0000

WOD

21 / 18 /15 / 12 / 9 / 6 / 3

Wall ball (6/9)

KB Swings (24/16kg)

*Do 30 double unders after each set of KB swings.

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Friday 23 December

Wykie — Thu, 22 Dec 2011 09:00:25 +0000

WOD

Complete 3 rounds for time

20 pull ups
20 Deadlifts (80/50kg)
20 Box jumps
400m run

“Confidence is that feeling by which the mind embarks in great and honorable courses with a sure hope and trust in itself.”

Marcus Tullius Cicero

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Thursday 22 December

Wykie — Wed, 21 Dec 2011 08:55:45 +0000

Dave W on honeymoon in Gold coast and working hard!

Strength: arch rock 5 x 10 with 100m run between sets.

WOD: 10min AMRAP

10 log roll V-ups
20 Sit ups
30 double unders

Compare to 14 November

“The best effect of fine persons is felt after we have left their presence.”

Ralph Waldo Emerson

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Wednesday 21 December

Wykie — Tue, 20 Dec 2011 09:22:00 +0000

Angie - Under grip jumping pull ups

WOD

12min AMRAP

15m Burpie broad jump

15 Knees to Elbows

“Nothing in progression can rest on its original plan. We might as well think of rocking a grown man in the cradle of an infant.”
- Edmund Burke

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Tuesday 20 December

Wykie — Mon, 19 Dec 2011 08:49:45 +0000

Gymnastics/core strengthening:

With the clock running for 10min spend as much time in the plank position as posible. Everytime you drop out of the plank – perform 10 sit ups. Score is total time in plank.

WOD: 10 hill runs for time.

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Monday 19 December

Wykie — Sun, 18 Dec 2011 08:35:28 +0000

Gymnastics / Core work: L – Sit progressions

WOD:

30 Double unders 10 single arm swings (16/12kg)
2o Double unders 20 single arm swings
10 Double unders 30 single arm swings

*Run 400m as a buy in and 400m to close.

This weeks focus will be on Core strength and gymnastics specific work mixed with some good metabolic conditioning – bring your running shoes and plenty of water

“If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising.”
- Henry Ward Beecher

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