Protected: WOD/Blog

Gymnastic skills: T2B/ Working on recycling and kipping progressions.

Also; muscle ups progressions with false grip.

WOD: For Time

( No dropping of bars,Bars  must be controlled to the ground, otherwise 5 burpee penalty)  

800m run

10 push press 60/40kg

400m run

15 push press

200m run

20 push press

image

 

Dawnraiders special WOD for Pete’s birthday✊

“Alpha”

40 T2B

30 Power Snatch 35/50

20 S2OH 45/60

10 Thrusters 55/70

20 S2OH 45/60

30 Power Snatch 35/50

40 T2B

 

Normal classes;

 

Strength/Cardio: “Tabata”

8 rounds, 20sec work, 10sec rest/transition

Pull ups/ Push ups/ Sit ups/ Air squats

score =Total no. of reps per movement

WOD: “Helen” Benchmark wod

3RFT

400m run

21 KB Swings

12 Pull ups

20151201_192516 20151201_192511