Gymnastics
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Death by pull ups 25/1
Hine - always showing great work ethic
WOD: Death by pull ups
- Perform 1 pull up in the first minute, 2 in the second minute, 3 in the third minute and so on…
When you fail to complete the set amount of pull ups in a minute, the WOD is over and your score is the round of pull ups that you successfully completed plus the amount of pull ups you got done in the failed round.
Build your glutes and skin the cat 24/1
Theres nothing like hanging around the tyre...
Gymnastics
Handstands
Strength
Back squat 5 x 5
Between each set of back squats perform 5 skin the cats.
THIRD TIME LUCKY 23/1
3min AMRAP
hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run
90sec rest
6min AMRAP
hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run
90 sec rest
For time (12min cap)
hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run
Compare to 10 November 2011
Happy Birthday Natalie Colville!
Run for the hills 19/1
Turkish Get Up party
Tabata Hollow rock
WOD
20min AMRAP
10 KB Cleand & Jerk (16/24kg)
20 Double unders (60 singles)
30 Squats
Hill run
Can you count to 10? 18/1
Jumping Jono
5 5 3 3 1 1
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpies / Sit ups
“All change is not growth, as all movement is not forward.”
- Ellen Glasgow
Turkish get up 17/1
![IMG_3094[1]](https://www.andfit.co.nz/wp-content/uploads/2012/01/IMG_30941-200x200.jpg "IMG_3094[1]")
Strength: Turkish Get Up
6 6 4 4 2 2
WOD
5 Rounds for time
4 TGU (24/16kg)
8 Snatches (40/20kg)
12 Hand release press ups
‘HELEN’ 13/1
Brad put up a great fight with FRAN but ended up on his back like we all do
Saturday open gym
WOD – ‘HELEN’
run 400m
21 Swings (16/24kg)
12 Pull ups
3 Rounds for time
Tabata Something Else
Jonas Shooting through
Strength
Shoulder Press 5 5 3 3 1 1
WOD
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score = total reps from all 32 intervals.
Filthy Fifty
JK seeing great results on the pull ups
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
D5 Creation