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Wednesday 7 December
Bridget
Partner WOD: as fast as posible complete the following 4 times each.
5 burpies / 10 press ups / 15 wall balls / 20 squats / run 200m.
While your partner completes their round do as many sit ups as posible. Each sit up takes 1 sec off your total time.
Tuesday 6 December
Doug W - great swing technique
Team WOD: 20min AMRAP
In teams of 3 perform as many rounds in 15min as possible of:
9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run
Monday 5 December
Dirk
Team WOD: 15min AMRAP
In teams of 3 perform as many rounds in 15min as possible of:
4min L Hold (buy in)
9 x 20m Farmers carry (30/16kg) / 18 burpies / hill run
Friday 2 December
Coach Wykie at CFAK games
skill: handstand walks
WOD: 3 rounds 9m handstand walk / 4 skin the cats / run 200m
Thursday 1 December
“If we are growing, we’re always going to be out of our comfort zone”
John C. Maxwell
Strength: Box Squats 1 1 1 1 1
WOD: 21, 18, 15, 12, 9, 6, 3 of Pull ups and Push ups
Wednesday 30 November
Hannah - split jerk
3 Rounds for time
30 Wall balls (9/6kg) / 11 walking lunges per leg (20/10kg)
“A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction.”
- Benjamin Spock
Tuesday 29 November
Doug W
WOD: TABATA Jump Press
Double TABATA of Box jumps (60/50cm) and Push press (50/30kg)
“In the middle of a difficulty lies opportunity.”
- Albert Einstein
Monday 28 November
Jacqui
Skill/Strength: Double unders, hollow rocks, arch rocks
WOD: 3 rounds for max reps
Spend 1min @ each station: Ring rows / Press ups hand release / Cleans (40/20kg) / Double unders / Toes to bar
“Talent without discipline is like octopus on roller skates. There’s plenty of movement, but you never know if its going to be forwards, backwards, or sideways.” – H. Jackson Brown -
D5 Creation