Metabolic conditioning
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‘CARDS’ 7 Feb
WOD
‘Cards’
The class split into groups of 2 or 3. The task: Get through a deck of cards. Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m for each card.
The exercises;
Clubs = Kettlebell swing (24/16)
Diamonds = B/B Clean & jerk (40/30)
Spades = Sit up
Hearts = Run 400
Joker = 20 burpies
Waitangi WOD 6 Feb
Coach Dan
Partner WOD
20min AMRAP
50m Bear crawl
20 GHD Sit ups
400m run
*as soon as your partner finishes their 20 GHD Sit ups you can start your bear crawl.
Back to the DEADS 3 Feb
New member Libby Faris - one word comes to mind... Athlete!
Strength
Deadlift 3 – 3 – 2 – 2 – 1 – 1
WOD
10min AMRAP
30 Double Unders
15 Power Snatch
Today we had 31 members come through the cage. We love that you guys believe in the training we do, and that you are bringing friends! The team is growing every week, and before you know it we’ll need to either extend the cage or find somewhere else to swing our kettle bells and do our burpies. We value you and am excited about Andfit’s future!
Mental battle 2 Feb
Mandy
WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Scaled
20 Double KB strict press (16kg/8kg)
30 Pull-ups
40 Kettlebell swings, 1.5 poods
50 Sit-ups
60 Burpees
‘ARI’ 31 Jan
Ari Smith - Future champion athlete
Strength
Clean and Jerk 1-1-1-1-1-1-1
* Between each set do 15 Hip extensions
WOD: ‘ARI’
5 Rounds for time:
5 KB Cleans
5 KB Front Squats
5 KB Push press
5 KB Snatch
*Do 5 reps on each arm
* Weights
RX = 24kg & 16kg
Silver = 20kg & 12kg
Bronze = 16kg & 8kg
Lets go over head 27/1
Strength
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Weight has to be cleaned from the ground.
WOD
10min AMRAP
30 Over the bar burpies
20 Deadlift (60/40kg)
10 Wall climbs
What can you do in 2 min… 26/1
![IMG_3203[1]](https://www.andfit.co.nz/wp-content/uploads/2012/01/IMG_320311-200x200.jpg "IMG_3203[1]")
WOD
Spend 2min at each station for max reps. 30sec rest between stations. 2 rounds with a minute break in between.
1) Traveling lunges (20/10kg)
2) Med ball sit ups (9/6kg)
3) Ring Dips
4) Burpie Box jumps (60/50cm)
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
D5 Creation