06/02/13 CFNL Strength & WOD

Strength:
HSPU
4 sets of 6 reps
90 secs rest between sets

 

WOD:
Tabata Row
rest 1.01
tabata air squat
rest 1.01
tabata pull up
rest 1.01
tabata plank hold
rest 1min
tabata sit up

score is the lowest rep of each tabata.

04/02/13 CFNL Strength & WOD

Strength:

Snatch
10/10/10/10/10

10min cap

WOD:

For time

2 rounds…

30 Bench Press 60/30kg
30 Vert jump (target 12inches above extended arm)
30 TTB
30 Wall Balls 9/6kg
30 Barbel row 60/30kg

Then

400m Run

30/01/13 CFNL Strength & WOD

WOD:

For time…

100m waiters walk 16/24kg KB using left or right hand (but you cannot switch).

then

5 rounds…

6 Clean & Split Jerk 40/60kg
6 SDHP 40/60kg

then

100m waiters walk 16/24kg KB using other hand.

Strength: MU practise

29/01/13 CFNL Strength & WOD

WOD:

A taste of The London Throw-Down 2013

For Time….

H.S for as long as possible in 90 secs (record longest attempt)

30 sec transition to…

10 min AMRAP of….

12 Down ups + Sprawl over mat
18 KB swings 24/16kg
24 TTB

30sec transition to…

1k Row

Record the length of time to complete everything, minus the length of time achieved in the handstand (total secs) AND minus 10 secs for every 10 reps completed in the 10 min AMRAP.

Final time to include the transitions too!

Strength: Open Gym after WOD