Saturday, 22/11/14

21 Nov Saturday, 22/11/14

7.30am Class only. Spectators welcome!
Workout #1 – “ Air Force ”
With a 15 minute time cap, begin each minute with 4 Burpees and  complete:
For time:
20 Thrusters (45/30kg)
20 SDHP  (45/30kg)
20 Push Jerks  (45/30kg)
20 Overhead Squats  (45/30kg)
20 Front Squats (45/30kg)
This will be the first of three workouts scheduled for the day. If you also complete the other two workouts you will be in the running for our informal gym championships.
The championships will be decided by the accumulated time it takes you to complete all three workouts. Time penalties will be applied if you don’t finish the workouts within the time caps.
Lunch will begin at 11am and we would appreciate it if you could bring a small plate of food to share if you are coming along for that. Kids are also welcome.
Workout #2 – ” 50’s “
With an 8 minute time cap, partitioning the reps as required, complete:
50 Pull-Ups
50 Box Jumps (24/20″)
50 KB Swings (24/16kg)
Workout #3 – ” Tons O Fun ” (I know, it’s terrible. If you’ve got a better name for this workout post it to “Comments”)
Depending on which category you fall into after the first two workouts complete as many rounds as necessary of the following movements to meet the required Deadlift tonnage within the 8 minute time cap:
Rx’d – 4000 / 3000kg
Scaled and Modified – 3000 / 2000kg
20 Double Unders
10 Situps
10 Deadlifts
There will be selected Deadlift weights to choose from. Choosing from the heavier options means that you will have to complete less rounds to meet the tonnage requirements for your category, but it might come at cost to your time if you move the weight too slowly.