30/07/12 : First day back!

OWN WOD 120717

15 mins AMRAP:

10 Press @ 35kg
20 Hammer strikes (10 L & 10R) @ 22lbs
30 Double Unders

J.T. 6R + 7 Hammer Strikes

Snatch Tech Work

First Pull

8X (3-5) @ 85%-95% 1RM

J.T. @ 70kg

No Extension Snatch

8X5 @ Comfortable weight

J.T. PVC, 20kg, 30kg

Home WOD 120711

<p>Tabatha this:</p>
<p>Air squats<br>
Plank holds<br>
*every second plank is not held, complete single leg squats whereby number of reps is the accumulated number of seconds plank is not held

J.T. (20,13,14,15,15,15,19,19)=130

Home WOD 120710

FTO :

100 Unbroken Pushups
*every break, complete 10 air squats

J.T. 5:33 (50 pushups )

Self WOD 120703

Warm up:
3 Rounds of:

10m inch worms
10 McKenzie's back stretch
10 back extensions (from ground)
5m hip bridges
15 hollow rocks

Mobility:
Quad mash
Pigeon pose
Internal and external rotations of arms
Hips internal and external rotations
Couch stretch

15 mins AMRAP:

3 muscle up
10m KB  walking lunges
30 double unders

J.T. 5R + 3,8m