Monthly Archives: November 2010

Front squats, tabata etc.

The days wod’s started with addressing movements that needed work, refining, polishing or just simple preactice.
The 7.30’s looked at the clean (squat clean) and after a little practice, pulling from different positions and working on hip extension, as well as dealing with those tricky knee things which seem to get in the way.
early wod
5 squat clean
5 lateral burpees
100m
x5

8.45’s
run 400m
5 front squats
50 double unders
x5

O.M.C.
Squat cleans-singles.

Happy hour!
tabata (20 seconds work, 10 seconds rest x 8-four movements)
row for calouries
wall ball
muscle ups
kettlebell swings.

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Monday

Push press
5,5,5,5,5.
Am’ers played catchup from friday, O.M.C wod
1 tyre flip (large+heavy)
50 double unders
2 tyre flip
40 double unders
3 tyre flips
30 double unders
4 tyre flips
20 double unders
5 tyre flips
10 double unders

Thanks to Juha for this one.

pm’ers
Push press
3 hanstand pressup
5 ring dips
7 kettlebell swings
amrap 10.

we’re doing a weekly two minute challenge-as many wallball as possible-accuracy is essential!