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Saturday 05 March 2011

Posted by The Coach on March 4th, 2011

Power Clean
3-3-3 reps
Goal: 1) Power Development 2) 3RM PB
Rest: 2-3 mins between sets

Post loads to comments

“Burpee/Squat Ladder”
For time:
1 Burpee + 1 Squat
1 Burpee + 2 Squats
1 Burpee + 3 Squats……… continue up the ladder to:
1 Burpee + 10 Squats
180kg Tyre Flip, 15 reps
1 Burpee + 10 Squats
1 Burpee + 9 Squats
1 Burpee + 8 Squats…….. continue down the ladder to:
1 Burpee + 1 Squat

Post time to comments



2 Responses to “Saturday 05 March 2011”

  1. Joe said

    W/U – 800mtr run, mobility and 2rounds, , instep, lunges (back & front), K/B Swings, bear crawl, wall ball + any additional stretch

    Strength – Power Cleans 3 x 3reps 50/60/70.2 – fail on 3rd, repeated 3 rep successfully.

    WOD – Burpee / Squat Ladder For Time
    Ladder up of 1 Burpee and 1 Air Squat, followed by 1 Burpee and 2 Air Squat, up to 1 Burpee and 10 Air Squats, then 15 Tyre Flips 180kg, then ladder back down, 1 Burpee 10 Air Squats down to 1 Burpee and 1 Air Squat.

    Time 6:12 – The WOD is a heart strater for sure. Great work all!

    Thanks for fitting us in Stef…

  2. Laila said

    W/up: 800m run, mobility, 2 rounds of lunges (fwd & back), downward dog, bear crawls, KB swings, instep stretches, wall balls

    I’m really enjoying the benefits from the new warm up format. I like the change!

    Strength: Power Clean 30/37.5/45(PB)Technique has improved, lifting is getting cleaner.

    WOD: Burpee/Squat ladder thingee with tyre flips.
    As Rx’d 4:45min

    Did 3 unassisted pull-ups post WOD. Happy with this!

    For those coming along to see Zastrozzi tonight, I’m really looking forward to seeing you all and thank you for your support. It’s not too late to join the group coming along. If you’re keen and have no plans tonight, contact Joe on 0400 757 982 for details.

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