8/6/2011

Strength
Back Squat
5-5-5-10

WOD - 7min AMRAP
3 DB G2O 45/35
3 Burpee
3 DB G2O
3 Burpee

REST 2min

Run/Row 1km
(Partition anyhow, just get your 1km in)

YADP

Back Squat
Add 2.5-5kg from last week
5-5-5-10
Strict Press
5-5-5-10
Perform Strict Press straight after Squat

7/6/2011

Strength
Warm Up Complex (3 Sets) Use unloaded bar if necessary
Power Snatch + OHS + Snatch (2sec Pause in bottom of OHS & Snatch)
Then Perform Either
Push Press
3-3-3
OR
Push Press + Jerk Behind neck + Jerk from rack Position (5sec hold in split)
Do 3 working sets & dont miss any component or start again

WOD
A: 5 Sets of 10 Unbroken Box Jumps 30/24 (Foot foreword of ankle must hit box)
REST 20 sec between sets
B: 5 Sets of 10 Unbroken KB Swings 24/16 (Regional standard)
REST 20 sec between sets
(ANY NO REPS/SET IS CLASSED AS A FAILED SET) Scale any/all sets if required.

THEN WHOLE GROUP START TOGETHER

5 Rounds
8 CTB Pullups
12 Wall Balls

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6/6/2011

Strength
Squat Clean
5-5-5-5

WOD 12min AMRAP
3 Front Squat 60/43
6 Ring Dips
1/2 Gasser

Finisher
2min Growler relay