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April
26
Thursday

W.O.D

Gymnastic Skills Muscle Up Variation

W.O.D
250 Skips
200 O/H Lunges
150 Skips
100 Push up  
 50 Skips
 25 Muscle Up

 

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April
25
Wednesday

REGIONAL WORKOUT #2

INDIVIDUAL WORKOUT #2 FOR TIME 

Row 2000M
50 Pistol Squats Alternating 
30 Hang Cleans 60K/100k 

 

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April
24
Tuesday

W.O.D

 

W.O.D

21-15-9 (3 Rounds )

Dips
O/H Squats 30Kg/20Kg 
Toe To Bar
 FINISHIER

1 Km Row Time Trials

ROAD TO REGIONALS

 

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April
23
Monday

W.O.D

Strength CrossFit Total 2

Front Squat 1RM
Power Clean 1RM
Mil Press 1 RM

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April
22
Sunday

REST DAY

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April
21
Saturday

W.O.D

Gymnastic Skills
Muscle Ups Practice

W.O.D 5 Rounds

15 High Pull 40/20
10 HSPU
5 Muscle Ups

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April
20
Friday

W.O.D

STRENGTH
Push Press 5,3,3,1,1,1

W.O.D

30 Dbl  Unders
15 Thrusters  40/20Kg
10 Pull Ups
5 HSPU

 

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April
19
Thursday

W.O.D

 

Front Squat 5 x 3

W.O.D
Ladder 15 min
2 x Turkish Get Up 20kg/16kg
2 x Burpee
4 x Turkish Get Up 20kg/16kg
4 x Burpee
6 x Turkish Get Up 20kg/16kg
6 x Burpee
8 x Turkish Get Up 20kg/16kg
8 x Burpee

Gym Skill 3 x Max Effort Toes to Bar

 

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April
18
Wednesday

W.O.D

W.O.D
Victoria Park x 1 Time Trial
50 x Push Up
40 x Leg Raises
30 x Pull Up
Repeat 3 Times 

 

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April
17
Tuesday

W.O.D

Strength
Power Clean 5,3,3,1,1,1

W.O.D- For Time
2 x Rope Climb
2 x Clean Press 40K/75K
2 x Shuttle Course

4 x Rope Climb
4 x Clean Press 40K/75K
4 x Shuttle Course

6 x Rope  Climb
6 x Clean Press 40K/75K
6 x Shuttle Course

http://www.youtube.com/watch?v=0kVbf_w1Sw4

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