February 2016

Strength: Strict handstand push up Weighted pull up 4 x 3 rep W.O.D. 5 Power snatch (60/40) 10 Overhead squat 15 Burpee 10 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=1704 w=210 h=220 float=right]Mikah looking strong with 80kg bent over rows. Strength: Deadlift 4 x 3 rep W.O.D. ‘Helen’ Run 400m 21 Kettlebell swing (24/16) 12 Pull up 3 rounds (12

Strength: Weighted push up Barbell row 4 x 3 rep W.O.D. 15 Wall ball 30 Double under 5 rounds (start each exercise on the minute) 5 minute rest/set up time 4 Clean & jerk 8 Bar facing burpees 5 rounds (start each round every second 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=1703 w=210 h=220 float=right]Vinny has been really working on his thoracic spine and shoulder mobility for a couple of weeks now. the result is a big easy pb back squat today!