December 2013

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=321 w=200 h=220 float=right]Just the one class today, 9.15am. W.O.D. ‘300′ 25 Pull up 50 Deadlift (60/35) 50 Press up 50 Box jump 50 Floor wiper(60/35) 50  KB clean & press (16/12) (25 […]

Strength: Back squat 4 x 3 rep W.O.D. Clean and Jerk EMOM 1 rep 5 Burpee or 20 double under in remainder of minute

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1253 w=210 h=220 float=right]So many PB’s for Clean & Jerk yesterday I lost count! Matt pictured completing 100kg and making it look easy. Gymnastics: Muscle up progressions Planche Handstands W.O.D. ‘Daniel’

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1252 w=210 h=220 float=right] Strength: Clean and jerk 4 x 2 rep W.O.D. ‘Tabata’ Renegade row (15/10) Kettlebell swing (24/16) Burpee Tabata is 8 rounds of 20 sec work/10 sec rest

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=350 w=210 h=220 float=right]W.O.D. ‘The Filthy Fifty’ Box Jump Jumping pullup Kettlebell swing (16/12) Walking lunges Knee to elbow Push press (20/15) GHD back extension Wall ball Burpee Double under Complete

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1251 w=210 h=220 float=right]Strength: Snatch EMOM 1 rep 5 Burpee or 20 double under in remainder of minute 10 Minutes Rest 3 minutes then; Clean and jerk, with weight used for

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1127 w=210 h=220 float=right]Strength: Overhead squat 4 x 3 rep W.O.D. ‘Cards’ The class split into groups of 2-4  The task: Get through a deck of cards.  Suit denotes exercise, number

Strength: Thurster 4 x 3 rep W.O.D. ‘Nasty Girls’ 50 Squat 7 Muscle up 10 Hang power clean (60/40) 3 rounds Compare to: 13/06/2012

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1250 w=210 h=220 float=right] Strength: Turkish get up 3, 2, 1, 1 rep W.O.D. 8 Kettlebell snatch (24/16) 10 Push up 8 chest to bar pull up 6 rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1249 w=210 h=220 float=right]After an attempt or 5…success. Twice! Strength: Snatch 5 x 2 rep W.O.D. Row 750 75 Wall ball