Month: August 2013

WOD – 24th August 2013

Warm up Dynamic WOD 1 EMOTM for 10 minutes 5 Front squats (40kg/25kg) + 5 Air squats (In same minute do 10 reps) WOD 2 3 Minutes Plank hold 2 minute rest 50 Hollow rocks After bash  Stretch

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WOD – 23rd August 2013

August Warm up 3 rounds of 5 burpees 10 Push ups 15 squats Skills DU   WOD 3 rounds for time 110 DU / 330 singles 50 Sit ups 50 Back extn   After bash Max height box jump

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WOD – 21st August 2013

Warm up Dynamic   Skills Back squats / Bear complex WOD # 1 Back squats 5-5-3-3-1-1 (PR set) WOD # 2 15 Bear complex – 40/25 kg After bash Mobility

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WOD – 20th August 2013

Warm up Barbell warm up Skills Clean n jerk WOD – For time 50 clean n jerk – 40/25kg Every time you drop the barbell do – 30 DU or 90 SU   After bash Ring dips   work

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WOD – 19th August 2013

Warm up 3 rounds for time 10 samson stretch 10 air squats 5 push ups 5 striders Skills Burpee box jumps / burpee pull ups   WOD – for time 75 Burpee box jumps – 24/20” 75 Burpee pull ups After bash Stretch

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WOD – 17th August 2013

Warm up Skills KB Swings WOD – 5 rounds of 15 KB Swings – 24 / 16kg 15 Toes to bar Finish with 100 sit ups   After bash 3 minute plank hold

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WOD – 16th August 2013

Warm up CrossFit warm up Skills Deadlifts WOD – Deadlifts 5-5-3-3-1-1-1 (PR set) After bash Practice – Pistol and deep squat for 10 minutes Mobility

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