Training WOD: Max effort 500m row for time Rest as needed Max effort 400m row for time Rest as needed Max effort 300m row for time Rest as needed Max effort 200m row for time Rest as needed Max effort 100m row Rest as needed Max effort 500m row FastFit 400m run 10 x c&j…
WOD Prep: heavy Power clean x 2’s Training WOD: Every 2 minutes complete 6 x power clean 60/40 8 x box jumps 10 x T2B 6 rounds
Training WOD: A) 30-25-20-15-10-5, wall balls k/b swing For time, 12 min cap B) Spend 16 minutes find heavy front squat single HAPPY BIRTHDAY LAURA !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! #BINGO – ONLY 3 days left to get AMBAP
WOD Prep: spend approx 15 minutes going through the push jerk and dead lift movments Training WOD: 1-12 of push jerk 50/35 (10 x dead lifts & 20 x d/u ,between each set)
Training WOD: partner up, row while partner runs 300m (around the edge of building, not car-park) work for 30 minutes This is a good fitness training session, test your aerobic capacity HAPPY BIRTHDAY NICOLE B, CLAIRE and BRIAN !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
#BINGO Spend 30 mins finding a HEAVY Clean and Jerk FINISHER 25 Double Unders 10 Push Ups 8 Ring Rows 6 min AMRAP NO OPEN GYM TOMORROW GYM CLOSED SATURDAY – No classes/No Oly Club Come and support the NZ Secondary School Olympic Weightlifting Nationals. Entry FREE, starts from 8am
Training WOD: 2 x 7 min AMRAP with 2 min rest in between A) 10 x pistol squats 10 x push press 40/25 10 x situps Rest 2 min B) 10 x box jumps 10 x k/b swing 24/16 10 x push ups
Wod Prep: Power clean x 3’s spend 16 minutes working up to or above start weight Training WOD: 8 x power clean 70/50 12 x t2b, or v-ups 100m db farmers carry 22.5/15 or use kbs 24/16 or lighter 6 rounds 20 min cap
WOD Prep: Power snatch into 2 x o/h squats, spend 15 minutes Training WOD: 20 min emom Run 150m, adjust distance if not making it back in time. 10-12 x o/h squats 50/35 40-50 x du 10-12 Ring rows 5 rounds HAPPY BIRTHDAY JEROME !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
8am + CLASS PARTNERS 10 Hand Release Pushups 8 Knees to Elbows 6 Box Jumps 4 Chest to Bar 2 Wall Climbs Alternate exercises between partners (must tag) 10 rounds for time (20 min time cap) INDIVIDUAL In 5 mins Run 800m Max Reps Hang Power Snatch (50/35) Rest 3 mins In 3 mins Run…