4/2/2010

WOD 1 Tower Of Power
1 min of Deadlifts at 90 / 60kg (1pt for each rep) – 2 min rest
1 min of Deadlifts at 100 / 70kg (3 pts for each rep) – 2 min rest
1 min of Deadlifts at 110 / 80kg (5 pts for each rep) - 2 min rest
1 min of Deadlifts at 120 / 90kg (7 pts for each rep) – 2 min rest

WOD 2
10-9-8-7-6-5-4-3-2-1 reps
Power Cleans 60/40kg
Pull-Ups (c2b)/chin

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2/2/2010

Strength
Front Squat
3,3,3

WOD
30 Wall Balls (Everytime you need rest, run a 1/2 Gasser)
Then
3Rounds
21 Air Squats
15 OHS 40/30kg
9 Burpees
Finish With
400m run

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SKILLS & DRILLS

FOR ANYONE (ESPECIALLY SECTIONAL COMPETITORS) JODY WILL BE FACILITATING A SESSION ON THE ROWER THIS THURSDAY FROM APPROX 530PM. HE WILL RUN THROUGH CORRECT TECHNIQUE & ALSO GIVE YOU A FEW TRAINING DRILLS YOU CAN TAKE AWAY WITH YOU. THIS WILL BE A GREAT OPPURTUNITY TO LEARN CORRECT STROKE RATE ETC...

Rest Day

Mid Burpee at TOP DOG.

ALSO

HAPPY BIRTHDAY ALEX

WOD

AMRAP 10min

15 SDHP 40/30kg

12 Ring Dips

9 Box Jumps

REST

21-15-9
KB Swings 24/16kg
Push-Ups

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1/2/2010

Strength

Squat Clean

Find your 1rm

WOD

5 rounds (Comp 3 rounds)

1 Full Gasser

12 Power Clean 60/40kg

6 Push/Split Jerk 60/40kg

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