7 min AMRAP
Burpees (6″ over reach target touch)
Goose 103
Virge 114
Stu 91
Kara 91
Gray 85
Comments Off
Comments Off
Dynamic Effort Squat
10×5 in 45 seconds
Then
15 min AMRAP
10 pull ups,
10 dumbbell press 20,10kg,
10 15 feet sled pull 60/40kg,
10 push press 40/20kg
Deb 25kg, 8+1 sled
Dan 25kg, 5+5 pull ups
Virge 40kg, 9+7 pull ups
Stu 40kg GM, 9+1 rope pull
Comments Off
Max effort squat/good mornings
Then
15 minute AMRAP
400m run,
10 wall balls,
10 box jumps
Deb 47.5 squat, 3+5 wall balls + 4min nose recovery!
Rob 47.5 squat, 4+2 laps
Pauline 20 squat, 4 rounds
Amer 60kg GM, 2+8 box jumps
Stu 60kg GM (10GHD,10 pull ups) 5 +1 lap
Steve 60kg GM (cycle) 2+5 laps
Comments Off
Max Effort Hang Power Snatch
Stu 5x40kg
Virge 2x50kg
Geoff 5x40kg
Mark 5x40kg
10 minutes for maximum reps of press/push press.
6 5m shuttle run,
10 pull ups,
Max rep press/push press.
-Only a continuous reps count (any hesitation/break means the reps must stop).
Stu (pp 35kg) 83
Virge (press 40kg) 67
Geoff (pp 40kg) 95
Mark (pp 40kg) 100
On-Ramp wod
Tabata This (half)
4 rounds of :20 on, :10 off for each exercise: pull ups, press ups, sit ups, squats. With 1 minute rest between exercises. Only the lowest reps count.
Dan 27 (3/7/7/10)
Pauline 35 (7/8/10/10)
Comments Off
20 minute AMRAP
10 burpees,
15 Toes to bar,
20 Double unders,
Run 30m
Virge 20 19 du,
Stu 21 10 burpees,
Deb 19 48 su
Comments Off
DE Press/Push Press
Then
3 Rounds for time
20 pull ups,
15 sit ups,
5 squats with 25/10kg plate,
Sled pull/push 15m
Virge 7:16
Stu 6:35 (10xghd situps,10xghd back ext)
Rob 8:50
Amer 15 mins (cut-off, 2 rounds 15 pull ups)
Dee 9:36
Anna 13:17
Jake 11:67
On-ramp
Skill work then
400m run,
40 squats,
30 sit ups,
20 press ups,
10 pull ups
Jake 6:27
Dan 9:50
Carl 7:50
Comments Off
ME supine row
Virge 70kgx3
Stu 70kgx3
Gray 70kgx3
Rest then
20 min AMRAP
5 pull ups
10 supine rows
15 press ups
70m run
Virge 10+15 press ups
Stu (bike +2 reps) 8+10 rows
Gray 9+15 press ups
Comments Off
The times and location for Februarys classes:
Monday 30th Jan Cave 1800-1900
Wednesday 1st Cave 2000-2100
Saturday 4th Cave 1600-1700
Sunday 5th Cave 1600-1700 Mwod
Monday 6th Cave 1800-1900
Tuesday 7th Cave 1800-1900
Thursday 9th Cave 2000-2100
Sunday 12th Cave 1600-1700 Mwod
Monday 13th BeaverFit 1830-200
Tuesday 14th Cave 1800-1900
Wednesday 15th Cave 1800-1900
Thursday 16th Cave 2000-2100
Monday 20th BeaverFit 1830-200
Tuesday 21st Cave 1800-1900
Wednesday 22nd Cave 1800-1900
Thursday 23rd Cave 1800-1900
Friday 24th Cave 2000-2100
Tuesday 28th Cave 1800-1900
Wednesday 29th Cave 1800-1900
Comments Off
DE back squats & seated good mornings
Then
3 muscle ups,
6 HPC,
9 unbroken CTB pull ups,
4 muscle ups,
5 HPC,
8 unbroken CTB pull ups,
5 muscle ups,
3 HPC,
7 unbroken CTB pull ups
Comments Off
Max Effort low bar box squat
Amer 80kg x5
Then
10 minute AMRAP
5 Supine row,
10 Reverse hyper,
15 squats
Amer 4 rounds 5 squats
Then Mwod! Great work Amer!!
