Tuesday, 11 December 2012

Won't Stop

Saturday, 8 December 2012
CrossFit @ BoxHQ 

Hero WOD - "Gallagher & McDonald"

2 RFT
200m run
16 KB swings
16 pull ups
16 front squats
200m run
14 KB swings
14 pull ups
14 front squats
200m run
12 KB swings
12 pull ups
12 front squats

22.56 - 12kg KB, green band for pull ups and 20kg front squats

Standup @ Boxing Works 

1 hr boxing pads

Monday, 10 December 2012
CrossFit@ BoxHQ


DU technique - 5 rnds 1 minute DU sprints, 30 sec break between rnds

4 RFT
21 wall balls
15 front squats
9 burpees

10.33 - 6kg med ball and 20kg front squats

Standup @ Boxing Works

2 hrs defensive boxing and kickboxing pads

Tuesday, 11 December 2012
CrossFit @ BoxHQ

4 x 8 strict press up - 20kg

15 mins AMRAP
5 PP
10 hand release push ups
15 butterfly sit ups

14 rnds + 5 PP - 20kg PP

Standup @ Rungchai M-60 Muay Thai

5 mins skipping with weighted rope
4 rnds contact drills
2 rnds pads
15 speed kicks each leg
10 clinch knees
20 straight bag punches
10 speed kicks each leg
10 clinch knees
20 straight bag punches
7 speed kicks each leg
10 clinch knees
20 straight bag punches
180 crunches
95 oblique crunches per side

Wednesday, 12 December 2012
S&C w/ Elite Training Systems

8 mins OMEM
4 x DL - 65kg

7 RFT - 18 min cap
10 OHSQ
10 butterfly sit ups
10 OH lunges
30 DU (or 90 single skips)
200m run

5 rnds + 70 skips - 15kg OHSQ

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