Monday 12/08/13

Skill: KB Snatch

Strength: Jerk

MetCon:

AMRAP 12 mins

Carry 200m (20/10)

Dead Lift x 10 (60/40)

 

Tuesday 13/08/13

Skill: Snatch

Strength: Dips

MetCon: Jackie

For Time

1000m Row

Thrusters x 50

Pullups x 30

 

Wednesday 14/08/13

Skill: DU

Strength: Press

6,6,6,6 @70%

MetCon:

6 Rounds for Time

OHS x 6 (40/20)

Burpees x 6

 

Thursday 15/08/13

Skill: T2B

Strength: SGDL

3,3,3 @80%

2,2,2 @ 85%

MetCon:

Run 200m

12 pullups

12 situps

12 kb swings

12 pushups

12 box jumps (24/20)

200m run

 

Friday 16/08/13

Skill: Box Jumps

Strength: Front Squat

3,3,3 @ 80%

2,2,2 @ 85%

MetCon:

Ladder

Pullups

KB Swing

 

Saturday 17/08/13

Personal Goals/Open Gym

 

Optional WOD

D12 Litvinovs

Front Squat x 10 (80/50)

Tyre Drags x 50m

6 rounds