Member profile: Doug Maarschalk
Master double unders and Ring muscle ups. Increase intensity in WOD’s (no resting).
Strength:
Hang Snatch
1 – 1 – 1 – 1 – 1
WOD
10min AMRAP
10 Log roll V-Ups
20 Sit Ups
30 Double Unders (120 singles)
Compare to 22/12/2011 or 14/11/2011
Thursday we’ll be doing the 2nd Andfit Open workout. We’ll be releasing the workout at 2pm on Wednesday with some videos to watch for advise and motivation. It will be a fun day, make sure you get in the cage! If you miss any of the 6 Andfit Open workouts that we do on Thursdays, you can always come and do any of them on a Saturday morning session at 9 or 10am. Also jump on the Andfit Open page and type in the password: cage to see how you are going on the leadersboard.
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Strength
Deadlift 3 – 3 – 2 – 2 – 1 – 1
WOD
10min AMRAP
30 Double Unders
15 Power Snatch
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
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
]]>Hang Power Clean
5 5 3 3 1 1
WOD 3min AMRAP
Hang Power Clean @ 50% of 1RM
“Don’t mistake pleasure for happiness. They are a different breed of dogs.”
- Josh Billings
Hang power snatch 3 3 3 3 3
WOD: 5min AMRAP
25m run / 5 Burpies
Without rest, a man cannot work; without work, the rest does not give you any benefit.”
- Abkhasian Proverb
WOD: 5 rounds for time
6 pull ups / 12 box jumps / 24 sit ups
Compare to 5 October