27/03/14 – CFSK WOD –

Posted on Mar 26, 2014

A. For 5-10 minutes Practice FLR &  Skin the cats on Rings B. 20 Seconds DB Deadlifts (20/15kg) 20 Seconds Light ball slams 20 Seconds Plate push @90-95% Effort Rest 7 minutes x4 NOTE: During rest period once recovered practice and complete FLR x45 Seconds Skin the cat x2-3 reps x1-2 in each rest period Post […]

27/03/14 – PTT –

Posted on Mar 26, 2014

Movement Prep/Practice -With a partner P1 Sled pull 60m (heavy) P2 Face down hollow hold x3-4 Sets – With a partner P1 15-20 Second active hang from rings P2 Rest x3-4 Sets -Work through the following pistol progressions for 5-10 minutes -Behind the neck press empty BB 30x (deal with any mobility issues in rack […]

26/03/14 – CFSK WOD –

Posted on Mar 25, 2014

A. AMRAP in 10 minutes @ 80-90% Aerobic pace 20 KBS (light) 20 Step down box jumps Rest 5 minutes AMRAP in 10 minutes @ 80-90%  Aerobic pace 20 Wall balls (9/7kg) Run 200m B. Ido Squat routine   Post scores to beyond the whiteboard.  

26/03/14 – PTT –

Posted on Mar 25, 2014

Movement Prep/Practice -Air bike/Rower/Sled/Farmers carry 10 Minutes – Light effort –Ido Shoulder prep -3×10 Wrist raises + Wrist push-ups — A. EMOTM for 5 Minutes Push Jerk x4-6 – Pick weight stay light if needed -No re-set on shoulders avoid getting pulled forward and no press out. B. 10 Minute AMRAP Turkish get-ups -Slow and […]

25/03/14 – CFSK WOD –

Posted on Mar 24, 2014

A1. Sumo deadlift @ 3011 x10-12 Rest 60 seconds A2. Face down hollow hold 45 seconds Rest 60 Seconds Hold in support on rings x30 seconds Rest 2 minutes x2-3 B. 60 Seconds Burpees/Calorie row/Air bike 85-95%* Rest 3 Minutes x3-4 *Change movement each set. Post scores to beyond the whiteboard.

25/03/14 – PTT –

Posted on Mar 24, 2014

Movement Prep/Practice -DB External Rotation Seated @3010 x8 Reps  – One foot on bench one on floor, elbow of tested arm between VMO and kneecap, elbow below shoulder, humorous slightly in front of chest, 90 degree bend in elbow the hole time. Start from upright pos. Non dominant arm first. –Side Lying Powell Raise @ […]

24/03/14 – CFSK WOD –

Posted on Mar 23, 2014

A. Back squat @ 3010 3-4x 6-10 Reps Rest 90 seconds between sets B1. DB Walking lunge @ 30X0 x20 Reps Rest 60 seconds B2. DB Single arm strict press x10-12 @ 2111 Rest 60 seconds x3-4 Sets C. BW Prowler 30 seconds for distance-  @90% effort Rest 3 Minutes x 3-4 In rest period stay […]

24/03/14 – PTT –

Posted on Mar 23, 2014

REST+Mobility After 14.4 and yesterdays training you will need to spend some time on mobility. Make the most of the day off by taking time to work on any mobility issues and organising good food for the week. Also a quick note on posting results. It should only take 1-2 minutes to enter i something […]

23/03/14 – CFSK WOD –

Posted on Mar 22, 2014

A. “Open 14.4” AMRAP in 14 Minutes 60 Calorie Row 50 TTB 40 Wall Balls, 20/14 30 Cleans (61/43kg) 20 Muscle ups or Burpee pull-ups Post scores to beyond the whiteboard.

23/03/14 – PTT –

Posted on Mar 22, 2014

Movement Prep/Practice -With a partner P1 Sled pull 60m P2 Banded sumo squat hold  x 3 Sets each -With a partner Alternating work rest – Active hang from bar 10 seconds x 5 Sets each — A1. Sumo deadlift @ 30X1 x8-10 Rest 60 seconds A2. Face down hollow hold x 60 seconds Rest 2 minutes […]

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