09062013

Rest Day !!

Paralettes - Strength & Skill plus ab work

3 X 10 Plank side to side push up with battle ram

* After each set complete 12 b'fly sit ups then remainder of min rest

3 x 10 Jump throughs

* After each set complete 20 Hollow rocks then remainder of min rest

3 X 10 Assisted Shoulder stand raise

* After each set complete 20 Starfish (10L/10R) then remainder of min rest

3 X 10 Swing sets

* After each set complete 20 Alt X-snaps then remainder of min rest

3 X 10 Inverted press

* After each set complete 1 min plank

07062013

6 RFT

400m Sandbag carry run 25/15 kg

12 Kb Swings 24/16kg

12 Push ups (hands release)

12 SDHP      24/16kg

05062013

20 minutes to establish a 1RM Clean & Jerk

 
5 rounds for time:-

400m run

20 Ab mat sit ups

30 Wall ball, 10kg (6kg)

25min kill time

05062013

Happy Birthday “Paiton”

Deadlift
 
2-2-2-2-2

CrossFit Games WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:
 52kg Shoulder to overhead, 5 reps
 52kg Deadlift, 10 reps
 15 Box jumps, 24" box

Complete as many rounds and reps as possible in 10 minutes of:
35kg Shoulder to overhead, 5 reps
35kg  Deadlift, 10 reps
15 Box jumps, 20" box