WOD 7/21

Usual WU

WOD:

40-20-10-5

Deadlifts

light(er) weight to heavy weight. last rep should be hard.

July 13, 2011 - WOD

Usual warm up

WOD:

3 rft -

28 Mountain climbers

14 Tuck Jumps

7 Squats

7 mins 36 sec

Cash out:

Stretch

May 28

Cash in:
2x
10 secs of samson stretch each side

10x squats
10x superman, hold for 1 sec at top
10x leg lifts
10x push ups

Main:

4 rounds:

2min running @ 12km/h

10x tricep thingey

10x crunches

10x situps

May 13 & 14

10 min run

Normal warm up

3 rounds:

10x leg raisers

10x squats

300m high speed run

April 30, 2011

Cash in:
2x
10 secs of samson stretch each side
10x superman, hold for 1 sec at top
10x leg lifts
10x push ups

Main:

5-5-5-5-5 Shoulder Press (no pushing no jerking)

5-5-5-5-5 thrusters

- adjust weights to needed work level

- record weights

Cash out:

work on squat technique

Apr 26 - Cross Fit Life Spark box

Lots of deadlifts- kb and then bar, max 37.5 kg

main wod:

5 rft - 9:30min

10 x burpees

8 x dips

6 x kicks to handstand (for me it was just more of like just kicks to waist)

good workout!

April 25, 2011

Warm up:

usual

WOD:

21-15-9

Pushups

Airsquats