Rest Day

Strength

Split Jerk

Find your 1rm

Take no longer than 20min to warm up and find your 1rm split jerk. You must land in a split and receive the bar in full lockout. No pressing out after landing.

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WOD AMRAP 10min (WOD2 from TOP DOG)

15 Chest to bar (for males) Chin to female

12 Ring Dips

9 KB Swings 32/24kg

Recover

8min Wall Ball Challenge

(In groups of 2 perform amrap)

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17/3/2010

Xena with nothing more to give at Sectionals

Strength

Power Clean

3,3,2

Vertical Jump

Perform 5 attempts at Vertical Jump

WOD 5 Rounds

1 Full Gasser

5 Hang Power Cleans 80/50kg

*Rest 1 minute between rounds (rest in Push-Up hold position)

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16/3/2010

WOD For time:

15 Thrusters 45/30kg

1/2 Gasser

15 Burpees

12 Thrusters

1/2 Gasser

12 Burpees

9 Thrusters

1/2 Gasser

9 Burpees

6 Thrusters

1/2 Gasser

6 Burpees

3 Thrusters

1/2 Gasser

3 Burpees

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14/3/2010

Strength (Perform Handstands/HSPU between sets)

Deadlift

3,3,2

WOD AMRAP 20 min

21 SDHP 40/30kg

15 Push-Ups

9 Toes to bar

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Rest Day

Rest Day

Enjoy your Sunday. Or try this beauty.

Intervals

Cover max distance during each interval

Run 3 minutes

Rest 1 minute

Run 3 minutes

Rest 3 minute

Run 3 minutes

Rest 1 minute

Run 3 minutes

Rest 3 minute

Run 3 minutes

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