30/01 - 05/02

Warlords hope you all had a great CNY break. A few more days to registration for the opens and 3 more weeks to first open WOD......

SKILLS

1. Hand Stand Walk
Accumulate 100m


2. Rope Climbs
Practise with and without legs. (Be Safe NOT Stupid)


3. Muscle Up (Unbroken)
5-5-5-5-5 (rest as required between sets)


STRENGTH

1. Bench Press x 3 reps x 5 sets

http://www.youtube.com/watch?v=oVGJInBJoh0

Then


DumbBell Alternate Press
3 Sets for Max Reps (aim for at least 10-12 reps)
http://www.youtube.com/watch?v=knuCoNrWNQE

Then


KettleBell Alternate Shoulder Press 16kg
3 Sets for Max Reps


Then


Ring Dips (Strict , NO kipping)
2 Sets AMRAP


STRENGTH

2.
Back Squat x 3 (reps) x 5 Sets
Aim for at least 5-10 # increment from last weeks Squats


Then
Chose either
a) Stiff Legged Deadlift x 3 x 5
or
b) Good Mornings x 3 x 5


Then


Standing Barbell Calf Raise
3 sets max reps (aim for 10-12 reps)
http://www.youtube.com/watch?v=BIRC4Qj7tsw

CONDITIONING

5 Km run


All The Best for your preparations