Gymnastics
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JUMPING BEARS 11/1
I love the work ethic of andfitters! Leave nothing in the tank...
Skill / Stregnth: Snatch 3 x 3
WOD: 6min AMRAP
10 Box jumps
10m Bear crawl
10Wall balls (6kg – men to the black line, ladies to the grey line)
10m Bear crawl
Compare to 3 November 2011
SKIP & ROCK 10/1
New memeber Anya Clean and Jerk
Strength
Deadlift 5×5
WOD: 10 min AMRAP:
Double unders
Every time you stop, do 20 Hollow rocks
*Score = total skips and total hollow rocks
Compare to 2 November 2011
HOWS YOUR CORE? 9/1
Carrie Killing Fran
WOD: 20min AMRAP
10 jump ins
10 shoot throughs (50cm box)
10 down ups
10 grasshoppers
100m run
Compare to 1 November 2011
Running Chipper 6/1
![IMG_3039[1]](https://www.andfit.co.nz/wp-content/uploads/2012/01/IMG_30391-200x200.jpg "IMG_3039[1]")
The boys Power Cleaning - Doug, Jonas, Brad, Josh
Run 800m
40 Pull ups
30 walking lunges
20 Burpies
10 Clean and Jerk
Run 800m
RX – 20/10kg Walking lunges & 70/40kg Clean and Jerk
Silver – 10/5kg Walking lunges & 50/30kg Clean and Jerk
Bronze – 10/5kg Walking lunges & 40/20kg Clean and Jerk
Pushing Balls & Swinging Bells 4/1
![IMG_3026[2]](https://www.andfit.co.nz/wp-content/uploads/2012/01/IMG_30262-200x200.jpg "IMG_3026[2]")
WOD
21 / 18 /15 / 12 / 9 / 6 / 3
Wall ball (6/9)
KB Swings (24/16kg)
*Do 30 double unders after each set of KB swings.
Friday 23 December
![IMG_2916[1]](https://www.andfit.co.nz/wp-content/uploads/2011/12/IMG_29161-200x200.jpg "IMG_2916[1]")
WOD
Complete 3 rounds for time
20 pull ups
20 Deadlifts (80/50kg)
20 Box jumps
400m run
“Confidence is that feeling by which the mind embarks in great and honorable courses with a sure hope and trust in itself.”
Marcus Tullius Cicero
Thursday 22 December
Dave W on honeymoon in Gold coast and working hard!
WOD: 10min AMRAP
10 log roll V-ups
20 Sit ups
30 double unders
Compare to 14 November
“The best effect of fine persons is felt after we have left their presence.”
Ralph Waldo Emerson
Wednesday 21 December
Angie - Under grip jumping pull ups
WOD
12min AMRAP
15m Burpie broad jump
15 Knees to Elbows
“Nothing in progression can rest on its original plan. We might as well think of rocking a grown man in the cradle of an infant.”
- Edmund Burke
D5 Creation