May 2014

Strength: Weighted pull up 4 x 3 rep W.O.D. ‘Partner workout’ Run 400 80 Box jumps Run 400 80 Air squats Run 400 80 Knee to elbow Run 400 80 Overhead plate lunge (20/15) 20 minutes, as many rounds as possible.

[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=1338 w=210 h=220 float=right]Gymnastics: Ring holds Muscle up progressions Planche W.O.D. ‘Nate’ 2 Muscle up 4 Handstand push up 8 Kettlebell swing (32/24) 20 minutes, as many rounds as possible. Compare

[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=1337 w=210 h=220 float=right]Easy 120kg Deadlifts for Callum yesterday. Potential for 200kg later this year. Strength: Overhead squat 4 x 3 rep W.O.D. 50 Double under 40 Sit up 3 Turkish

[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=1336 w=210 h=220 float=right]Strength: Deadlift 4 x 3 rep W.O.D. Run 400 15 Thruster (45/30) 15 Pull up 3 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=1335 w=210 h=220 float=right]105kg Jerk for Taz! Strength: Shoulder press 2 x 3 rep Push press 2 x 2 rep Jerk 2 x 1 rep W.O.D. Dumbbell clean & jerk (20/15)

Strength: Clean 4 x 3 rep W.O.D. Row 1000 20 Power snatch (52.5/35) 40 Front squat

[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=1334 w=210 h=220 float=right]Gymnastics: Handstands Ring holds L sit W.O.D. ‘Partner/team workout’ 100 Kettlebell swing (24/16) 100 Push press (42.5/30) 100 Pull up 100 Wall ball *One person doing reps at

[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=1333 w=210 h=220 float=right]Pete’s arm is out of the sling after surgery, but his right arm will have lots of work to catch up to his left. Lots of single arm

Strength: Thruster 4 x 5 rep W.O.D. Run 400 12 Handstand push up 12 Front squat (75/50) 3 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=1332 w=210 h=220 float=right]PB snatch for Johan yesterday, 75kg. 100kg is coming before the end of the year! Strength: Weighted push up 4 x 3 rep W.O.D. 10 Kettlebell swing (32/24)