Monday 09/12/13

Skill: Kip

Strength: Press

3,3,3 @80%

2,2,2 @85%

MetCon:

Double Unders x 20

5 Rounds

Pull-up x 12

Burpee x 5

Double Unders x 20

 

Tuesday 10/12/13

Skill: Hand Stand

Strength: Dead Lift

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: 4 Rounds

Every 4 mins

Thruster x 15 (40/30)

Push up x 20

T2B x 15

 

Wednesday 11/12/13

Skill: KB

Strength: Jerk

MetCon: 6 Rounds

GTOH x 6 (60/50)

Box Jump x 8

OB Burpee x 10

 

Thursday 12/12/13

Skill: OHS

Strength: Ring Dip 4×6

MetCon: AMRAP 9 min

Dead Lift x 3 (120/100)

Wall Ball x 12 (10/8)

 

Friday 13/12/13

Skill: Holds

Strength: Front Squat

3,3,3 @ 80%

2,2,2 @ 85%

MetCon: Annie