WOD

WOD 2018-06-28T09:38:33+00:00

Three Peat

Matty W Wall Ball

Best of luck to Matty Williams in The Pioneer Mountain Bike Race over the Southern Alps tomorrow. I’m sure the training has been done and hopefully he wont look this bad after 569kms of riding the biggest mountains in NZ ;-)

WOD

” Three Peat ”

AMRAP 30

Row 15 Cals

30 metre Farmers Carry (2 x 32/20)

15 Wall Ball

* A completes the row then moves on to the Farmers Carry.

** B starts rowing when A moves off the rower.

*** Athletes must wait until those in front move on.

 

 

Guru

Dingo FSQ

A great turn out for Simone Parry’s Feb Clean Up Nutrition Challenge. This shows us that you guys are serious about making a change and understanding the basic tenet that fitness begins at the cellular level. For years we were all about eating what we like and going to the gym to “work it off”. This simply doesn’t work as dropping weight in order to look good can often lead to a drop in performance and energy, the onset of mood swings and a disruption of your metabolism. Get your nutrients right  and your efforts on the white board will show. Your smile will also be wider because you’ll be told how frikken awesome you are..;-)

Strength

OTM 8

3 Front Squat

*building

WOD

” Guru”

30 Burpee

30 Front Squat (75% of 3RM)

30 Burpee

For time.

Heat Seeker

Tobi PCLN

Only 2 days left till the Feb Clean Up with Nutrition Coach Simone Parry!! if you’re still unsure if this is for you then get your questions answered at 530pm today . Regular class will begin at 545pm. 

Strength

OTM 8

3 Push Press

* building

WOD

” Heat Seeker ”

Row 250 m

15 Shoulder To Overhead (75% of 3RM PP)

Run 200 m

15 Chest To Bar Pull Up

2 Rounds

 

14.1

A little change up this week to cover all our bases. Efficiency will get you a big score today!

Strength

OTM 10

1 SG DL + 1 SGHP + 1 HPS + 1 OHS

* building

** 2 sec pause between movements

WOD

“14.1 “

30 Double Under

15 Power Snatch (35/25)

AMRAP 10

Compare to : 13/9/2015

Diane

Skulls DL

For those who are gagging for their Sunday 3PM Beastwod we will be posting a workout, but recommendations are to spend Sunday on mobility and restoration as the Monday wod will need your full attention. ‘Nastics Tuesday involves the handstand push up, and some good light(ish) Deads..

Gymnastics

OTM 8

3 Strict Pull Up

3 HSPU

WOD

” Diane ”

21-15-9 of

Deadlift (100/70)

Handstand Push Up

For Time.

Compare to : 28/5/2015

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