Strength
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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
Cleaning up the Clean 5/1
Hine - Smashed the 1st WOD of 2012
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
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
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
Thursday 15 December
Tyge - 110kg bench press (got it easy)
Strength day 3
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
Tuesday 13 December
Strength day 2
Bench Press 5 5 3 3 1 1
WOD: 10min AMRAP
4 Pull ups / 8 Push press (40/20kg) / 12 Press ups (hand release)
“A smooth sea never made a skilled mariner.”
- English Proverb
Monday 12 December
Strength day 1
Squat snatch
5 5 5 5 5
WOD: 5min Cap
10 down to 1 ladder of:
O/H squats (40/20kg)
Lateral bar bounds
D5 Creation