December 2016

STRENGTH Deadlift 4 x 3 rep WOD Row 600 3 rounds of; 30m Overhead plate lunge (20/15) 20 Toe to bar 13 minute cap Scale the toe to bar to get mostly consecutive reps.

Clem’s 71kg PB Clean & Jerk today 💪🏼 STRENGTH Clean & Jerk 5 x 2 rep WOD 8 Clean & jerk (50/35) 30 Double under 10 minutes, as many rounds as possible Cut the double under volume down if required to get at least 5 rounds.

Class working through Daniel today… GYMNASTICS Handstand roll outs Ring holds L sit 4 rounds WOD ‘Daniel’ 50 Pull-up Run 400 21 Thruster (42.5/30) Run 800 21 Thruster (42.5/30) Run 400 50 Pull-up 25 minute time cap Compare to: 25/04/2016

Hope everyone has had a great time over Christmas. Lots of overindulging and fun times for sure. There is only 1 class today at 9.15. Come in and work off those extra calories! Suzie’s 77kg PB front squat on Friday 23 Dec 💪🏼 STRENGTH Back squat 4 x 3 rep WOD ‘Partner Workout’ Power clean (60/40) Box jump

Our Xmas Eve workout the Filthy Fifty. This will be our 8th year in a row doing this, bit of a tradition… It’s a Saturday workout but there is no partner option today. All exercises can be scaled and the number of reps can be lowered. Options are the naughty 40, and thrifty 30. Come

Blair hitting 120 this morning in Matt’s 9:15am class 💪🏼 STRENGTH Front squat 3, 2, 1, 1 WOD 15 Deadlift (80/55) 15 Push up Run 200 4 rounds (12 minute cap) Move fast for this workout, it should be short and intense.

Jess’ PB snatch, 40kg 💪🏼 STRENGTH Weighted pull up Shoulder press 5 x 3 rep WOD Every 2 minutes, complete; 5 Thruster 10 Chest to bar pull up 5 rounds Use a challenging weight for the thrusters. If 10 C2B is too many, scale it back to something manageable. If you can’t get C2B do chin height

STRENGTH Snatch 5 x 2 rep WOD Run 400 20 Kettlebell swing (32/24) 10m Handstand walk 3 rounds (15 minute cap) Compare to: 18/11/2016 If you’re not handstand walking yet, scale to handstand roll outs.

Nick T doing Rx pull ups last week. Last time we did Helen he was using a green band 💪🏼 STRENGTH: Barbell row Weighted push up 5 x 3 rep WOD Shoulder to overhead (60/40) Toe to bar Box jump 10 to 1 rep (15 minute cap) The 10 to 1 workout is often harder