May 2016

Gymnastics: Accumulate 2 minutes of L sit Alternate with Planche progressions (a coach will show you 3 options)   W.O.D. 12 Pull up (can be scaled up to chest to bar) 6 Deadlift, 70-80% of 1RM 12 Box jump 6 rounds, 1 exercise every 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=1743  w=210 h=220 float=right]Kiri and Kylee got the top spots on the womens leaderboard for front squats yesterday. Both pushed each other along and got equal lifts of 2 reps at

Gymnastics: Tabata handstands Strength: Front squat 5 x 2 rep W.O.D. Run 400 30m Dumbbell lunge (20/15) 30 Pull up 2 rounds (10 minute cap)

[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=1742  w=210 h=220 float=right]Jo’s first chest to bar pull ups yesterday!! Strength: 10 minutes to find your 3Rm consecutive rep Snatch W.O.D. Row 1000 30 Dumbbell clean & jerk (20/15) 20

[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=1741  w=210 h=220 float=right]Pete’s keeping the rest of his body strong while his left shoulder is recovering from recent surgery. On deadlift day he’s doing one arm deadlifts, worked up to

[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=1740  w=210 h=220 float=right]45kg Shoulder presses from Kylie yesterday got her the top spot on the girls leaderboard! Gymnastics: Accumulate 2 minutes of L sit Alternate with handstand roll outs Strength:

Reminder that our earliest class is now at 5.30am Monday to Friday. This class finishes at 6.15 which gives you more time to get down Onewa road before the traffic backs up. Or, if you’re an extreme night owl, you could stay up, do the class, then get home to bed before the sun rises:)