October 2014

Two 10 minute AMRAPs A) "DG" 8 Toes-to-Bar 8 DB Thrusters (2 x 15/10kg DB) 12 Lunges (2 x 15/10kg DB) 1 full round = 28 reps B) 4 Shuttles (6m> + 6m< = 1 rep, so 4 reps) 30 Double Unders (10 Doubles = 1 rep, so 3 reps) 4 Shuttles (4 reps) 30 sec...

There is another ticket to the Pan Pacific Masters available. If you are interested speak with one of the trainers at the gym. 7.30am Mo-Billi-ty WOD 6.30, 7.30, 8.30am A) Thruster 5 RM B) Infinite OTM “Bergeron Beep Test” 7 Thrusters (35/25kg) 7 Pull-Ups 7 Burpees Continue on the minute for as long as you are able. Once you...

A) Power Clean 10-9-8-7-6-5-4-3-2-1 Add weight each set. Also choose one movement from the following two options to perform as a super set: B) HSPU Handstand Walk (metres) Pushups C) GHD Situps V-Ups Situps Open Gym Metcon 3 rft: 60 Double Unders 20 Deadlifts (60/40kg) 10 Alternating Kettlebell G2OH httpv://www.youtube.com/watch?v=O_LS0gkQTx8...

If anyone aged 30+ would like to enter the Pan Pacific Masters Brendan Matthews has a ticket available. His contact details are on the community board at the gym. A) For time: 5km Row B) AMRAP in 10 minutes: 5 Power Snatches (60/40kg) 7 Ring Dips 9 DB Hang Cleans (2 x 20/15kg) [caption...

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