15/7/2010

No More Bands for Pauline. First kipping pullup today

Skills
KB Snatch
TGU
H2H

WOD
21-15-9
KB Snatch 24/16
OHS 60/45kg
Pull-Ups
Note: Bell must touch ground at start of every rep. Can use either hand or both for total reps, its not 21-15-9 for each hand.

Rest Day

Shane"Hodgo"Hodgins preparing for the WOD

For those coming in to CFP
Strength
Squat Clean
3-3-3(or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm

WOD 3 Rounds
14 Hang Power Clean 75/50
21 Burpee
7 Muscle Ups

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13/7/2010

Daniels Hands. NO EXCUSES!

Skills
Handstand/HSPU

WOD 5 Rounds
600m run
21 Pull-Ups
21 Push-Ups

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12/7/2010

Jo and Brendan performing Med Ball Clean Wall Ball Shots

Strength
Squat
5-5-5(or more)
1st Working set @ 75% 1rm
2nd Working set @ 80% 1rm
3rd Working set @ 85% 1rm
Front Squat
3-3rm

WOD
Complete 10 pull-ups down to 1 pull-up while simultaneously completing 1 medball clean with wallball shot to 10 medball cleans with wallball shot.

You perform 10 pull-ups then 1 clean/wallball. Next round is 9 pull-ups and 2 clean/wallball. Continue until you do 1/10. Everyround should equal 11 total reps. A medball clean with wallball shot is performed by doing a medball clean into a full squat catch, then performing a 10' wallball shot.

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11/7/2010

Team training CFP style

WOD 5 Rounds
Max rep pullups
Run 300m

Post total number of reps

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