Τρίτη 26 Ιουλίου 2011

Κυριακή 24 Ιουλίου 2011





Track Session

3 C&J @50kg
@24kg KB 200m RUN ( 100 m Left hand +100m back right hand)

3mins Rest

6 C&J
@24kg KB 300m RUN ( 150 m Left hand +150m back right hand)

3mins rest

9 C&J
@24kg KB 400m RUN ( 200 m Left hand +200m back right hand)


Τετάρτη 20 Ιουλίου 2011

PR

Warm Up


Techinque:  Hang Clean


3rounds for time of:


10 Hang Clean 40/30kg
10OHS 40/30kg
5 TGU 16/12kg
5 Snatches 30/20kg
5 Back Squat
10 TGU 16/12kg

Τετάρτη 13 Ιουλίου 2011

Τρίτη 12 Ιουλίου 2011

Back and Ready

After a great weekend at Butcher's Garage  box working with Sean Lind for the crossFit Gymnastics Cert it's time to be back at work again and work hard until next month! 27th of August is the second event i m taking part for this year and it looks i m in a good shape and ready to go!

Muscle up progression




WOD

10 rounds for time of

10 balls up
10 pull ups
10 Burpees
10 Wall ball
10 Box Jumps
10 mountain Climbers
10 push ups
10 bear crawl
10 Ring Dips
10 power Cleans


Τρίτη 5 Ιουλίου 2011

Endure stations

Warm Up


Snatch Balance

WOD

3 rounds of:

1min Box jump
15sec rest
1min Thruster
15sec rest
1min Pull Ups
15sec rest
1min Wall ball
15 sec rest
1min Burpees
3min rest between rounds

100 DU