April 2018

WOD Sumo deadlift high pull (35/25) Push press Row (calories) Each exercise for 1 minute, then rest 1 minute, 5 rounds This workout is similar to Fight Gone Bad. Use a weight that allows you to keep working for most of the minute and work hard on the rower. Score is total reps.

WOD ‘Double Grace’ 60 Clean & jerk (60/40) 12 minute cap If you can complete ‘Grace’ around 4 minutes, you should go Rx and aim to finish around 10 minutes. If your time is over 4 minutes, choose a lighter load to maintain high intensity.

STRENGTH Weighted push up One arm row 4 x 3 rep WOD ‘Partner Workout’ 40 Power snatch (50/35) 80 Double under 40 Pull up 80 Kettle bell swing (24/16) 2 rounds* (20 minute cap) *Every break in reps, both do 4 sit up.

STRENGTH Clean & Jerk 5 x 2 rep WOD ‘Karen’ 150 wall ball 15 minute cap Just one exercise, but it’s a big one. How you break the reps up will depend on your efficiency and capacity. If you think you can go unbroken, give it a go! The recommendation for most would be consistently

GYMNASTICS Tabata handstands STRENGTH Front squat 4 x 3 rep WOD Row 800 then; 4 rounds of 2 Turkish get up each arm (32/24) 10 Burpee 15 minute cap

Today we’ve got a Hero WOD in honour of Luke Tamatea. We’ll have a modified option for the farmers carry with kettle bells. Just one class at 4.45pm WOD ‘Tama’ 800m Single-arm barbell farmers carry (20/15) 31 Toe to bar 31 Push up 31 Front squat (42.5/30) 400m Single-arm barbell farmers carry (42.5/30) 31 Toe

STRENGTH Handstand push up Weighted  pull up 4 x 3 rep WOD 8 Shoulder to overhead (60/40) 30 Double under 8 minutes, as many rounds as possible The barbell weight you use should allow you to do the reps unbroken. Spend a max of 60 seconds on each round of double unders. The workout is

STRENGTH Deadlift 4 x 3 rep WOD 40 Single arm dumbbell snatch (22.5/15) 30 Box jump 20 Burpee 10 Man maker 2 rounds (18 minute cap)

We’re continuing the 100 rep theme from yesterday. Most of our barbells and bumper plates are being used at a comp Solid Strength is sponsoring all day Saturday, so we’re using almost everything else. Hamish, Becca, Hayden and Jahna are competing in the D7 Games comp. The address for the event is 57 Kerwyn Ave,