20/9/2009

3 Rounds
5 Burpees
10 Push Ups
20 Pull Ups
40 Squats

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Rest Day

For those coming in to CFP

5 Rounds for time
21 KB Swings
100m run
15 Deadlifts 60/40
9 Power Squat Cleans 60/40
3 Push-Press/Jerk 60/40

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6 Rounds for time

Hang Cleans
5-5-5-3-2-1
(Get comfortable catching bar in rack position)

WOD
6 Rounds
400m run
10 Burpees
10 Push-Ups

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Annie

Strength
OHS
5-5-5
Push-Press
3-3

WOD (40Min time limit)
Annie
Double Unders
Sit-Ups
50-40-30-20 and 10 rep rounds; for time
(If can't do double unders, perform Tuck Jumps)
Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

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16/9/2009

Skills
Work front squat "rack position"
Double Unders & Muscle Up transition from the ground
25min time limit.

WOD

Run 200m
THEN
4Rounds
15 Pull-Ups
12 Wall Balls
9 Deadlifts @ Bodyweight
THEN
Run 200m

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