Wednesday, September 14, 2011

14/9/2011

Strength
Deadlift - Deload Week
1 Arm - 1 Leg Deadlift - Use KB or D/Bell
(Work to 5reps each arm & alternate between same arm, same leg & opposites)
THEN
Double the weight & Perform Tabata Deadlifts

Conditioning WOD Work - Rest
Every 3min perform

10 Front Squat (Unbroken)
Bear Crawl Agility
10 Box Jumps (Alternate Heights) 30+26/24+20
5-10-15-10 Shuttle

Post to comments

4 comments:

  1. Deads: 24kgs. Had about a dozen attempts on bosso ball without weight. Only two were successful.

    Tabata: 12,12,13,12,12,13 = 74 with 2 x 24kg

    WOD Rxd with big punching bag.

    Good to see more people joining the 1st graders at 6am.

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  2. only mastered dl on right leg couldnt manage left (not enough strength in left) did 16kb x1 then 2 for tabata did (7) every round
    WOD:(sc) ohs dowell did wiggly ball instead if box jumps.. we get so involved in our little 930 world its been nice to step out of my comfort class!!!! theres a great crew at 6am aswell :)

    ReplyDelete
  3. Strength - worked up to sets of five @ 32kg
    Tabata - 11 @ 28kg
    WOD with med ball

    ReplyDelete
  4. Jumped in for 3 rounds with the night owls & used small punching bag

    ReplyDelete