Monday, November 9, 2009

9/11/2009

Representing CFP @ Newcastle
Strength
Deadlift
3,3,3,3
Athletes that competed at Newcastle, Perform Bergener warmup with PVC & work on OHS with PVC. Take your time with these guys. Use the movements as an active stretch "DO NOT ADD WEIGHT"
WOD AMRAP 20 (Newcastle AMRAP 15)
12 KB Swings 24/16kg
6 Push-Ups
3 Burpee Pull-Ups
100m run
(Newcastle athletes sub Air squats for Swings, do ring pushups & regular burpees "no pullup")
On the run, rotate butt kicks, knee highs & laterals. Do not sprint..

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5 comments:

  1. DanielNovember 9, 2009 at 10:15 AM

    Deadlift: 3-3-3-3
    150kg, 150kg, 150kg, 155kg (PB)

    AMRAP 20Mins
    8 Rounds + 12 Reps

    ReplyDelete
  2. SteveNovember 9, 2009 at 11:16 AM

    Steve

    I've been out of action for a month. Was keen to smash this WOD.

    Deadlift
    80kg, 90kg, 100kg, 110kg

    AMRAP 20 mins
    10 Rounds @ 17.5kg D/B swings

    ReplyDelete
  3. DanielNovember 9, 2009 at 11:18 AM

    Forgot to add; SCALED Burpee pullup, Jumping pullup after burpee.

    AMRAP 20Mins
    8 Rounds + 12 Reps

    ReplyDelete
  4. Chlo DawgNovember 9, 2009 at 9:53 PM

    Thankyou for giving us a recovery session Glenn, really appreciated the effort you put in to looking after us :)

    ReplyDelete
  5. DC young bullNovember 9, 2009 at 10:07 PM

    WOD As Rxd Time:
    10 meters short of 10 rounds..

    ReplyDelete

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