WOD

5 Rounds for time:
Run 400m
20 Kettlebell Swings
20 Lunges

RX-32/24
INT-24/16
BEG-3 rounds – 16/8

Here is a interesting statistic for you – the attendance rate at your average commercial gym  is 1.67 visits per week!! Or 6 times per month. Not 2 or 3 times but 1.67…

Now let’s look at the opposite end of the spectrum. Huge congrats to the following members for top attendance in the month of May!

 This does not even include Saturday sessions!

 If you want to know how many times you attended let me know and I can give you the number

WOD

In pairs complete the following chipper total as fast as possible.

• 200 double unders
• 180 Wall balls
• 160 Shoulder to O/H (30/20kg)
• 140 Box Jumps
• 120 Push ups
• 100 – 40m shuttle runs
• 80 – Front squats (30/20kg)
• 60 – KB Swings (24/16kg)
• 40 – Pull Ups
• 20 – Burpees
• 10 – Wall Climbs

- There is a 30min cap on this workout

- Only one person allowed to work at any time.

- Before moving on to the next excercise, the previous station total has to be completed first.

Remember to come in a bit early, or stay a bit later to practice the skill of the month – Handstand.

Fun times, boom!

What will you PR on this month? 2x body weight deadlift, First pull up, muscle up, double under or handstand press up...?

No class on Monday the 4th of June team. Look forward to a big day in the cage on Tuesday! Why not go for a 5km run tomorrow, or test you 7min burpee AMRAP?

Loving the monthly PR board. Make it your goal to get on the PR board every month.

We’re also introducing a ‘skill of the month’. The idea is that every time you come in to the gym you spend a little bit of time before or after class practicing the skill of the month. The skill to improve on or master this month is the HS (handstand). Don’t confuse this for the HSPU (handstand push up), we’ll get to that at a later stage. This month just focus on getting more comfortable upside down, without worrying about the push up. If you are already a handstand ninja, then here is a challenge for you: Do a 1min unbroken handstand (I’m currently working on achieving this, my best result is 54sec). I’ll do regular posts this month with tips on how to progress through this movement. Check out the video below on how to start.