Kettlebell training
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‘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
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
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.
Monday 19 December
Gymnastics / Core work: L – Sit progressions
WOD:
- 30 Double unders 10 single arm swings (16/12kg)
- 2o Double unders 20 single arm swings
- 10 Double unders 30 single arm swings
*Run 400m as a buy in and 400m to close.
This weeks focus will be on Core strength and gymnastics specific work mixed with some good metabolic conditioning – bring your running shoes and plenty of water
“If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising.”
- Henry Ward Beecher
Friday 16 December
James W
Weighted Pull ups 3 3 2 2 1 1
Between sets do 4-6 weighted press ups
WOD: 5 rounds for time of:
10 pull ups / 10 box jumps / 10 swings
Wednesday 16 November
Brad cleaning in the cage
WOD: 5 rounds
3 HSPU / 6 T2B / 9 KB Snat
Monday 31 October
Comitted andfitter - Natalie
5 KB cleans per arm (16/12kg) / 5 KB push press per arm (16/12kg)
2min rest then:
5min AMRAP
5 SDHP (40/30kg) / 5 over the bar burpies
Friday 28 October
Dirk - a man out of Africa
WOD: 5 Rounds For Time
20 Kettlebell Swings (24/16kg)
10 Knees-to-Elbows
Rest 30 seconds after each round of 20/10
Immediately following WOD do as many box jumps as possible in 1 minute. Your score for the day is your time for the WOD and box jumps completed. All box jumps to 50cm box.
Strength: 5 x 5 Sumo deadlift
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D5 Creation