Tuesday, 27 September 2011
Times:
Three rounds, no rest. Five burpees at beginning and end, and five burpees between each movement:
- 6:00am - Coach: Paul
- 8:30am - Coach: Paul
- 6:00pm - Coach: Paul
- 7:00pm - Coach: Paul
- Row 500m or ride 0.5 mile.
- Keep moving until the coach begins the session.
- DS/BM
- Wrists
- P/S/P/C
- Achilles
- Shoulders
- GM
- Tabata and a half on the bike (30 seconds on, 10 seconds off, 12 rounds, 8 minutes)
-
Front squat with no arms
- Front squat (no hands): 5x5
Three rounds, no rest. Five burpees at beginning and end, and five burpees between each movement:
- Press (round 1) / push press (round 2, add 25%) / push jerk (round 3, add another 25%), each to failure.
- SDHP x10 (53/35)
- OHS x20 (WPVC)
- KB swing x30 (44/30)
- Sit-up x40
- DU x50
Comments