April 2015

Gymnastics: Handstands Bar front levers Ring holds 4 rounds W.O.D. ‘Isabel’ 30 Snatch (60/40) For time. Compare to: 13/06/2014

Strength: Snatch 4 x 3 rep W.O.D. ‘Helen’ Run 400m 21 Kettlebell swing (24/16) 12 Pull up 3 rounds, for time. Compare to: 11/09/2014

[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=1532 w=210 h=220 float=right] Great Squats from Pete today, a nice rep at 101kg edges him up the masters leader board. Strength: Back squat 4 x 3 rep W.O.D. ‘Annie’ Double

[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=1531 w=210 h=220 float=right] That overhead barbell hold yesterday, surprisingly tough! We are in week 17 for the year and so far, we’ve only done 3 benchmark girl named workouts. For the

Strength: Weighted push up 4 x 3 rep W.O.D. ‘Partner workout’ 3 pairs of exercises; Row 500 Bar hang (partner must be hanging from pull up bar before rowing can start. If they drop, partners must switch) 40 Box jump Prone hold (partner must be in prone hold*, same as above) 30 Burpee Overhead barbell

[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=1530 w=210 h=220 float=right]New PB clean for Heather Yesterday, 47.5kg, and for 3 reps. Strength: Back squat 4 x 3 rep W.O.D. 5 Power clean (60/40) 5 Front squat 5 Shoulder

[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=1529 w=210 h=220 float=right]Lots of girls with PB Push Press and Jerks yesterday. Sonn’s 50kg got her top spot on the women’s masters leader board. Strength: Clean 4 x 3 rep

[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=1528 w=210 h=220 float=right] Strength: Push press 3 x 2 rep Jerk 3 x 1 rep W.O.D. Row 500 50 Wall ball 50 Kettle bell swing (24/16) 50 Double under 15

[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=1527 w=210 h=220 float=right]Impressive back lever from Shaun. Held that almost 10 seconds. Strength: Deadlift 5, 5, 3, 3, 1, 1. W.O.D. Run 400 30m Overhead plate lunge (20/15) 15 Toe

[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=1526 w=210 h=220 float=right]PB Snatch 80kg for Ray. Such a confident lift as well. Gymnastics: Hollow rocks Bar front lever Ring holds 4 rounds W.O.D. EMOM 2 Snatch 3 High box