12/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Skills 20min
Choose 2
Double Unders, Handstands/Free standing Handstands, any strength movement.

WOD 2 Rounds of
40 Double Unders
30 KB Swings 24/16
20 Wall Balls
10 Box Jumps (High)

Stabilization
3x60sec Hovers, REST 60sec between sets
(If you cant hold hover for 60sec, then hold for as long as you can but moniter time of hold, rest as needed then attempt again until 60 seconds has accumulated)

11/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Push Press (No racks)
5-5-3-3

WOD AMRAP 15min
Max rep Pull Ups
Max rep Strict Press 50/35
1/2 Gasser
*Perform Max Pull Ups then as soon as you come off the bar, perform Max reps of Strict Press. Anytime lockout is not achieved or any bending of knees/wasit its a No rep & a Gasser is performed.
*Record total reps for Pull Ups & Strict Press for each round.

Compare: http://crossfitpenrith.blogspot.com/2010/09/rest-day_07.html#comments

Stabilization
15 TGU (Anything but a KB) Be creative & go as heavy as possible

Post loads/rounds to comments

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10/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

WOD (From home)
Find something that weighs half your bodyweight
Perform MAX Reps Squats with it
Run 2.4km
Perform MAX Reps Squats with weight again

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Rest Day

Mobility WOD: http://mobilitywod.blogspot.com/

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