A tough bastard wod to remember NZ’s greatest and toughest ever All Black. RIP Colin Meads.
SUNDAY BEASTWOD 2pm
” Pinetree ”
Row 1936 metres (year born)
then 3 Rounds (Pinetree’s jug skull time in seconds)
Run 361 metres w/ 70 kg log (1st class games)
21 Log Thrusters (All Black tries)
55 Kettlebell Swings (32/24) (Tests played)
11 Bar Muscle Ups (All Black Captaincy)
60 min AMRAP Waikato Draught cans.
Today we give our rope climbing and pistol squats a break and have a good look at how far you’ve come. The Shit List is simply that..a test of what you have and what movements will need work. For most of us its all of ’em. But that aside its a great Friday workout and one that will lead you happily to the weekend. Get Some!
40 Toes To Bar
30 Chest To Bar Pull Up
20 Power Clean (70/45)
10 Muscle Up
Lots to look forward to in the next few months including September’s Spring Clean challenge, The New CF Total with Precious McKenzie and our Christmas Gig is official. Lawn Bowling on the 18th November! Deets on the WB :)
Squat Clean and Power Jerk 3 x 2 reps
Push Press 3 x 2 reps
Clean Pull 3 x 2 reps
Clean Grip Deadlift * 3 x 3 reps
*approx 5-10kg more than clean pulls
” Role Model ”
Bar Facing Burpee
Run 400 m after each round
Hump Day and time to spend time in the wod. This Hero wod needs to be treated and approached like a chipper as the reps are numerous before the movement changes. If form breaks down, take a break and set your posture for your rep count continues. Have Fun. :)
E 3 minutes /5 Rounds
Bench Press (3 x 75/3 x 80/3 x 85%)
2 x 90/2 x 95%)
3 Weighted Pull Up (build)
” Danny ”
30 Box Jump (60/50 cm)
20 Push Press (50/35 kg )
30 Pull Up
Workout in honour of :
Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.
Daniel is survived by his wife, Jenni; and daughter, Jojiye.