Archive for January, 2010

Happy Birthday Mum

Rest

or

Do Sunday’s WOD if you missed it

“This is Gregoriava from Bulgaria. I saw her snatch this morning during her warm up and it was amazing.”
Weightlifting commentator at the Olympic Snatch Event

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Cash In

30 cleans @ 20kg

WOD

Snatches

5 x 3

Cash Out

100 squats for time

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Running drills

Hop and lean

Pistol drill

Wall drill

WOD

Run 5k

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Bike 5 mins

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10 Snatch balances

WOD

Clean and Jerk

5 x 3

Cash Out

100 squats for time

Rest

or

2k time trial

Tommy Lasorda

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2 x CFWU @ 10 reps, pull ups, dips, sit ups, overhead squats

WOD

5 rounds

15 Push press

20 Bech jumps.

Cash Out

20 Double unders

Happy Birthday Shinners

Buy In

1 x CFWU @ 15reps

WOD

5 rounds

5 Cleans

5 Burpees

5 Snatches

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20 Pull ups

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1 x CFWU

at 12 reps, pull ups, dips, sit ups, overhead squats.

WOD

5 rounds

200m Run

25 bench jumps

25 Medicine ball cleans

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1 legged squat practice

Rest

or

Overhead squat practice

Winston Churchill

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Buy In

50 steps walking lunge

WOD

Helen

3 rounds for time

400 meter run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

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50 walking lunges

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