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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
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
Tuesday 20 December
Gymnastics/core strengthening:
With the clock running for 10min spend as much time in the plank position as posible. Everytime you drop out of the plank – perform 10 sit ups. Score is total time in plank.
WOD: 10 hill runs for time.
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
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
D5 Creation