17 Feb Monday, 18/02/13
Congratulations to our two teams that competed in the Hell’s Gate Challenge and thank you very much to all the members who got out there to support them. Both teams competed in the beginner category. Team Krusher came second after the preliminary rounds and finished fourth in the final. Team Boom came tenth after the preliminary rounds missing out from making the cut into the finals by one spot, a fantastic effort from a spirited group of novice competitors.
Tuesday bonus session: 6.15pm – 7pm Mobility in upstairs room.
Thursday bonus session: 6.15pm – 7pm Mobility in upstairs room.
Partner WOD (Partner 1 = P1, Partner 2 = P2)
In this workout you will be working with a partner. The clock does not stop until all the work has been completed so Parts A, B, and C run consecutively, however all of Part A must be completed before either partner begins Part B, all of Part B must be completed before either partner begins Part C.
In Part A – If P1 completes the run before P2 has completed all the reps P1 can assist by helping P2 to complete them.
In Part B – P1 will do 1 Ring Pushup and then wait (hopefully) until P2 has completed 10 SDHPs, then P2 will do 1 Ring Pushup and then wait until P1 completes 10 SDHPs, then P1 will do 2 Ring Pushups while P2 does 9 SDHPs etc.
In Part C – Only one partner is working at a time.
1.2 km Run (P1 only, 2 x 6oom loop, must tag P2 between loops and both partners complete 20 situps before resuming the run and reps)
50 Wall Ball @ 9/6kg, 50 Burpees (P2 with possible help from P1 to complete reps)
1 – 10 reps (inclusive) Ring Pushups (Alternate P1/P2)
10 – 1 (inclusive) SDHP @ 42.5/30kg (Alternate P2/P1)
150 Russian Kettlebell Swings @ 24/16kg