October 2009

Skill Air Squat W.O.D. Handstand push ups Kettlebell swings (24/16) 10 to 1 reps The girls much better than boys at handstands today!

In the gallery you can find the photos taken in and around the studio. To start off this new section of the site we have added a set of photos taken during the reconstruction of the studio space. The second set in the gallery are the photos taken during the daily W.O.D. To see the

Skill: kettle bell swings [singlepic id=13 w=200 h=300 float=right]W.O.D. 21, 18, 15, 12, 9, 6, 3 reps of… double unders pull-ups sit-ups 300m run Great solid workout from everyone tonight!

Strength: Barbell Thruster 5x5rep [singlepic id=15 w=250 h=200 float=right]W.O.D. 5 x knee to elbow pullup 10 x K/B swing 15 x Wall ball 20 min AMRAP

Strength: 5x3rep Deadlift [singlepic id=14 w=200 h=250 float=right]W.O.D. 20 x Double under skips 20 x Kettlebell swing (24/16) 20 x situp 4 Rounds

Strength: B/B shoulder press 5x5rep W.O.D. 10 Overhead Squat (30/40kg) 15 Ring Dips Run 400m 20 min as many rounds as possible.

Skill: Squatting 101 We covered many of the factors that make up a good squat, heel position, knees, Scapula, breathing etc. W.O.D. Burpee Pullup 21, 15 ,9 reps with 30m overhead plate lunge (20kg/ 10kg) at the end of each round.

Getting Technical [singlepic id=17 w=200 h=250 float=right]Tonight we ditched the usual lung burning, muscle fatiguing WOD and focused on kipping technique and introduced new exercises; GHD back extension and GHD sit-ups (thanks a lot Johnny!) Nice to have you with us Kelly and Sly!

Strength [singlepic id=16 w=200 h=250 float=left]W.O.D. 5 x K/B swing 28/20 10 x B/B Thruster (40/30) 15 x Chin up 20min AMRAP