WOD – Tuesday 20/01/15
A.
Four sets of:
Front Squats 3-5 reps
(rest 3mins between sets)
B.
For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups
WOD – Monday 19/01/15
A.
Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible)
Rest 2 minutes
Push Press x 3 reps
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
B.
Six sets for max reps of:
20 seconds of Kettlebell Swings 24/16
10 seconds of Rest
20 seconds of Burpees
10 seconds […]
WOD – Friday 16/01/15
A.
Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Clean x 5 reps 60/40
5 Thruster x 5 reps 60/40
Burpees x 10 reps
Recipes – 15/01/15
Paleo Breakfast Casserole!
Ingredients:
• 3-4 eggs
• A big handful of spinach
• ¼ cup (60ml) chopped onion
• ¼ cup (60ml) unsweetened coconut milk in the can
• salt and pepper
Instructions:
1. Preheat oven to 400°F (200°C) and get a small baking dish prepared with olive oil or coconut oil. […]
WOD – Thursday 15/01/15 – Coach T Birthday WOD
“Big 30”
30 Reps at 40/30kg of the following for time:
Back Squat
Front Squat
OHS
300m Run
Shoulder Press
Push Press
Push Jerk
300m Run
Hang Power Clean
Hang Power Snatch
300m Run
*35min time cap