18 February 2017 – Saturday Starter

WOD:

5 Clean & Jerk @ 50kg

5 rounds of Cindy (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

4 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

3 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

2 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

1 round of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

Time: 32 minutes

This was part of a partner WOD, the full one being 10 rounds of Cindy and going down in 2’s.

8 February 2017 – Tumbleweed

Strength

5 x 5 Front Squat
Round 1 – 60 kg
Round 2 – 70 kg
Round 3 – 70 kg
Round 4 – 80 kg
Round 5 – 80 kg
THEN
21 x Back Squats @ 70kg

WOD

9 Min AMRAP “tumbleweed”
Run 200m
20 TTB/ Knees to chest / sit ups / leg raises
1 min KB/dball/ dumbell hold in front of torso.(20kg plate)

Score: 2 rounds + 200m

7 February 2017 – Move Well

Warmup
2 rounds of :
Run 200m
10 push ups
10 superman
10 wall balls

WOD
18 min EMOM: 40 sec on 20 sec off
Min 1 : Med ball thrusters ( red wolves, dumb bell thrusters @ 20kg each hand)
Min 2 : Renegade rows 15/10kg (Used the 10kg dumb bell)
Min 3 : Run 100m/150m/200m (substituted for rowing as it was raining)

Accessory work
Complete 3 rounds for quality:
4 Nordic curls
20 Abductors each side
1 min bridge/weighted bridge