05/12/14

A.    OHS @32X1; 3-4 reps x 4; rest 60 sec B.    Power Snatch. Snatch Push Press; 2.2 x 5; rest 60 sec C.    12 – 9 – 6 – 3 Thrusters (40/30) Pull ups (+5 reps for ring rows) Burpees Buy out – 30 walking lunges with hands behind head

27/11/14

Partner Wod One person working at a time, each person must complete reps for each exercise, i.e. the reps are not shared. A. 20-18-16-14-12-10-8-6-4-2 Bike cals Wall balls Ab mat sit ups Burpees rest 3 mins Partner Wod One person working at a time, each person must complete reps for each exercise, i.e. the reps…

26/11/14

A. Push jerk tech @ 70%; 3 reps x 5 sets; rest 45-60 sec B. Power clean tech @ 70-80 %; 2-3 reps x 5 sets; rest 60-90 sec C. 10 rounds 2-5 HSPU – deficit if possible 8 deadlifts @ 70% rest as needed between rounds. D. DB Powell raise @ 3011; 8 reps…