Myofascia Course L1 & L2

30-31 Oct 2010

SDHP + Slap PU

4rds
3 SDHP 70kg
9 Slapping Pushups
=> 5:35

HSPU + DU

10 rds
5 HSPU
50 DU
=> 12:53

Kettlebell

On 20kg KB

10rds
10 L Snatch
10 R Snatch
10 Box Jump 30"

24:43

BOX WOD @ FP

5rds
7 Pull Ups
14 KB 1.5 Pood
21DU

7:18

Helen

Helen RXD

3rds
400m Run
21 KB 24kg
12 Pull Ups
=> 12:22

Kettlebell

on 16kg KB
10rds
10 SNatch L
10 SNatch R
=> 15:43

Pull Up + Burpees

100 Pull Ups
On the minute, 5 burpees
=> 9:53 (45 Burpees)

Box Wod 21-10 @ FP

10-8-6-4-2 Thrusters 50kg
10, 20, 30, 40, 50 Double unders
Time=> 10:03


Then
100 DU => 5:33

*Don't worry Hayati. You will get your DU! Haha!*

Rest Day

Clean + Burpees

5rds
5 Power Clean 50kg
10 Burpees
=> 09:33

KB 16kg

10 rounds
10 Snatch L
10 Snatch R
=> 11:23

DL + DU

5rds
10 Deadlift 90kg
50 DU
=> 9:56

TRX + DU

10rds
15 TRX Atomic Push Ups
30 DU
=> 10:11

Pushups+Squats+DU

5rds
5 Slapping Pushups
20 Squats
30 DU
=> 6:23

SDHP+TTB

4rds
5 SDHP 60kg
10 TTB
=>6:18

Rest/No Time

Rest/No Time

5rds
10 OH Swings 24kg
10 HSPU
30 DU
=> 9:28

Rest Day

Rest Day

Thruster + Burpees

4 rds
5Thrusters 60kg
5 Burpees
=> 9:28

Front Squat + DU

7mins AMRAP
7 Front Squat 60kg
30 DU
=>3 set + 3 F.SQ

KB + DU

On 16kg KB
4rds
25 DBL Jerk
20 DU
=> 17:23

Thrusters + Pull Ups

4rds
10 Thrusters 40kg
10 Pull Ups
=> 7:55

Pushups+Crunches+DU

4rds
10 Slapping Pushups
20 Absmat Crunches
20 DU
=> 8:23

Kettlebell + DU

12kg KB
4rds
20 Double Jerk
20 Dips
20 DU
=> 9:45

Kettlebell

On 20kg KB
100 Jerk
100 Snatch
=>15:28