20140102 Thursday

Birthday Girl

Birthday Girl

A) Snatch drill warm ups

B) 15 mins to find max for the day Hang Snatch x2 , then back of and hit 3 x 2 at about 80% of the max

C) Conditioning

Dalby’s birthday WoD

12 min amrap

2 power cleans 2 front squats2 stoh2 back squats2 stoh19 toes to bar

32 double unders

All barwork at 60/50/45 M/MM/F


Strength is a choice…choose to be strong

20131216 Monday

Mobilisation clinic

Festive Filthy 50

50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 24 kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 20kg 50 Back extensions 50 Wall ball shots, 9kg 50 Burpees
50 Double unders
In the remainder of the time work on a skill you never thought you could

Strength is a choice…choose to be strong