On Monday we will be open in the afternoon for an Open Gym 4-6pm. All other classes are cancelled.
Either:
A) "Elizabeth"
For time:
21-15-9
Squat Cleans (60/40kg)
Ring Dips
Or
B) CFBR WOD
7 rounds for time:
3 Handstand Pushups
5 Chest-to-Bar Pullups
7 Toes to Bar
9 Box Jumps (24/20")
...
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
The first 8 intervals are Pull-ups
The second 8 intervals are Push-ups
The third 8 intervals are Sit-ups
The last 8 intervals are Squats.
There is no rest between exercises. Score is total...
The new timetable will come into effect as of next week. New classes have been added at 7:00am on Tuesday and Thursday morning and at 4:00pm on Tuesday and Thursday afternoon. The classes that have been running at 7pm on Monday, Wednesday and Thursday night...
A)
Cleans
1-1-1-1-1
B)
At 75% of 1 RM on the minute, every minute for 12 minutes:
4 Cleans
+ 3 Chest to Overhead on the odd minutes
+ 3 Strict Pullups on the even minutes (with the option to scale up to weighted pullups)
httpv://www.youtube.com/watch?v=QPO0LuDxXUE...
2 rounds for time of:
200 Single Skips
35 Back extensions
35 Overhead Lunges (20/15kg)
35 Sit-ups
35 Kosciusko Climbers (Thanks to Cam Leggatt for this innovation)
...
Either
A) "Hammer"
5 rounds for time:
5 Power Cleans (60/40kg)
10 Front Squat (60/40kg)
5 Jerks (60/40kg)
20 Pullups
90 second rest
OR
B) J-WOD #1
For time:
100 Double Unders
Then 4 rounds of *
*25 Kettlebell Swings (24/16kg)
*25 Pushups
*25 Situps
100 Double Unders
httpv://www.youtube.com/watch?v=eQ5n3rgQy4Q...