10/06/2013

STRENGTH

Cycle 3 Week 2;

HBBS

3 X 100kg
3 X 115kg
11 X 130kg

12 mins to establish a Push Press 1RM

100kg

Outlaw WOD 130610;
"Helen"

3 Rounds FTO:
21-15-9;
Run 400m
KB Swing @ 24kg
Pull Ups

11:52 (Row 500m sub Run)

09/02/2012

CSWOD-020912

Push Press 1-1-1-1-1

J.T. 70kg-80kg-90kg-100kg (f)-100kg (f)

DWOD-020912

"Squat Ladder"

With a 20kg barbell perform 1 squat on the first minute, 2 squats on the second minute, 3 squats on the third minute, etc...

Squats 1-10 = Overhead Squats
Squats 11-20 = Front Squats
Squats 21 and above = Back Squats

J.T. 21mins+21

16/4/2011

"SWOD20May"
Power Clean 3-3-3
Snatch Balance 3-3-3

J.T PC: 70,80,85
      SB: 50-60-70

"WOD19May"
FTO:
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Box Jump
KB Swing @ 24kg
Burpees

J.T. 17:52

"SWOD051611"
Rack Pull 5-5-5-5-5

J.T. 60,90,110,125,140

"DWOD051611"
12 mins AMRAP:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Broad Jumps (*min. 6 ft per jump)

J.T. 8R+4,2

"SWOD050211"
Back Squar 12 x 2 @ 80% 1RM (*Rest 45 secs)
Push Press 1-1-1-1-1

J.T. BS @ 125kg
       PP: 60,70,80,90,95(f)

"DWOD050211"
"Volkswagen"

21-15-9 FTO:
Bench Press @ BW
Pull Ups

J.T. 16:09 (Bench @ 65kg, BW=85kg)

"SWOD30Apr"
Snatch Balance 1-1-1-1-1

J.T. 40,50,55,60(f), 62.5

"SWOD29Apr"
Power Snatch 3-3-2-2-1-1-1
Press 5 x 3 @ 90% 3RM

J.T. PS: 40,45,50,55,60,62.5,67.5(f)
      Press @ 52.5kg

"WOD23Apr11"
5 Rounds FTO:
5 Squat Clean Thrusters @ 60kg
35 Double Unders

J.T. 11:23

"Fight Gone Bad"

3 Rounds of:

1 Min Max. Reps. Wall Balls @ 10kg

1 Min Max. Reps. SDHP @ 32kg

1 Min Max. Reps. Box Jumps @ 24"

1 Min Max. Reps. Push-press @ 35kg

1 Min Max. Reps. Double Unders

1 Min Rest

J.T. 390 Reps

"DWOD041111"
15 x 1 Back Squat @ 80%-85% 1RM

J.T. 110kg

Then....

5 Rounds FTO:
1 Bench Press @ 80% 1 RM
3 Ring Rows
2 Bench Press @ 80% 1Rm
5 Ring Rows
3 Bench Press @ 80% 1RM
7 Ring Rows

J.T. 16:36

"SWOD040811"
Power Snatch 1-1-1-1-1-1
One Arm DB Row 3 x Max.Rep

J.T. Power Snatch: 40-50-55-60-65-70(f)
       DB Row: 18/11, 13/10, 12/7 (R/L)

"SWOD040811"
Max. Reps. HSPU
15 Hollow Rocks

J.T. (3,3,2,3,3,3,3)=20/14:41

"DWOD040711"
150 Push Ups FTO (*Penalty for breaking is 40 Double Unders immediately)

J.T. 16:28/200DUs (5 Stops)

"SWOD040411"
Squat 15 x 1 w/5 secs rest @ 80%-85% 1RM

J.T. 100kg

Then....

"DWOD040411"
1 Press @ 80% 1RM
1 Strict Pull Up
3 Press @ 80% 1 RM
3 Strict Pull Up
5 Press @ 80% 1RM
5 Strict Pull Up

J.T. 13:12

"WOD032811"
75 Squats
50 Pull Ups
20 Ring Dips
50 Squats
35 Pull Ups
15 Ring Dips
25 Squats
20 Pull Ups
10 Ring Dips

J.T. 21:39