July 2016

[singlepic id=1771  w=210 h=220 float=right]4 big PB Deadlifts in the 4.45pm class yesterday. Well done Alison, Kylee, Victor and Jack S! Strength: One arm row weighted push up 4 x 5 rep W.O.D, Overhead squat (50/35) Pull up 30, 20, 10 reps

Strength: Deadlift 5, 5, 3, 3, 1, 1 W.O.D. 10 Dumbbell power clean (15/10) 10 Dumbbell push press 10 Dumbbell lunge 10 minutes, as many rounds as possible Lunges can be stepping forward, backward or alternating legs in same spot.

Strength: Weighted pull up Shoulder press 4 x 5 rep W.O.D. 12 Toe to bar 12 Burpee 12 Box jump 5 rounds (15 minute cap)

Strength: Back squat 4 x 3 rep W.O.D. Run 400 12 Power clean (60/40) 10 front squat 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=1770  w=210 h=220 float=right]Busy Saturday 9:15am class! Strength: Clean & Jerk 5 x 2 rep W.O.D. 50 Double Under 40 Shoulder to Overhead (50/35) 40 KB Swing (24/16) 18 minute AMRAP