Gearing up for the Open…

Monday 13.2.12 Jamie getting some air: lateral bar burpees A: seated max height box jump (15 min) B: ME 5×5 back squat (15min) C: CF Benchmark ‘Annie’ (10min cap) 50-40-30-20-10: double-unders sit-ups Post box jump height, back squat loads and...

ME 5×3 back squat & push jerks

Tuesday 10.1.12 A: 5×3 Back Squats @ 80-85% – rest 90 sec. B: 4 rounds for total time: Run 200m 12 Push Jerks 50/35kg 15 Box Jumps 20″ — Rest 1:1 Post loads and times to comments What? Another Whole30 in January? If you didn’t already know there a number...

Heavy Thrusters

Monday 19.12.11 Turkish get up fun… A. DB External Rotations 3×8-10 B. Max Height Box Jump in 10 min C. Thruster 5-3-1 D. Death by Burpees Post height for B, load for C and number of burpees for D to...

ME strict press 1-1-1

Monday 12.12.11 Lori and Nick partnering up for some BW squats (last Friday’s team WOD) A1: db ext rotations: 3×8-10 A2: happy shoulders routine B: ME strict press 1-1-1 (yes, go for a new 1RM today 😉 C: VOL training (HSPUs/pull-ups) Post press loads and...

ME hang power clean 1-1-1 plus VOL

Wednesday 7.12.11 A: ME hang power clean 1-1-1 B: VOL training (HSPU/pull-ups) Post loads and thoughts on VOL training to comments Adapt end of year BBQ @ Nay & Rosey’s If you haven’t already let me know you’re coming – please do by...