Please read about the new cycle here. Strength Front Squat: 5 reps EMOM for 10 Min @ 50% 1RM Skill Double Unders WOD EMOM for 8 Min: 3 Back squat (no rack) 5 Burpees Alpha: 50/30kg Bravo: 40/20kg Charlie: 60/40kg Buy Out: Double unders: Alpha: 50 Bravo: 25 Charlie: 100 Read more →
Tag: strength and conditioning
WOD 3 October 2013
Strength EMOM for 12 min: 1 Push Press 1 Split Jerk @ 80% 1RM WOD 10 Min AMRAP 7 Bar Push Ups 7 Hang Cleans 7 Push Press A: 30kg/50kg B: 20kg/40kg C: 40kg/60kg Finish with Core Work Read more →
WOD 26 September 2013
Strength and Technique Weighted Pull-ups and Ring dips 3-3-3-3-3 WOD 1 min of: Tyre Pulls Overhead Squat Pull-up hold Rest 4 rounds Recover and Mobilise Read more →