News Archive - December-2011
We had a massive turnout on Saturday morning, including this masked luchador...word is watch out for him and his amigos luchadors if you are up Kerikeri for the half marathon this Saturday. Come and support all our members taking part, it will be a lovely day and the GYM WILL BE CLOSED!!!!!
This week we will be starting to retest our fitness levels and revisiting your goal charts.
Testing/Strength/Skill: Maximum double unders or unbroken singles - alternate with Turkish GetUp (1RM or 5RM)
10 Power Snatch (40/25)
10 Knee to Elbows
10 Sumo Deadlift High Pull (40/25)
5 rounds for time
Massive effort for those who took part in the 100 burpees for time, then the forearm killer WOD that followed. DAN decided to continue and smashed out 152 burpees in the ten minutes.
STRENGTH / TECH
Snatch every 20 seconds for 8 minutes at 50/30.
(Fight gone bad format)
1. 1min Wall balls
2. 1min Push press (40/25)
3. 1min Box jumps (60/50)
4. 1min K/B swing (24/16)
5. 1min D/U
1 min rest
Pou back from relaxing in the in Cook Is.
Yesterday Ilia RX'd her first workout, Nic ran a massive 10.3km in 49 minutes then went straight into the WOD. AWESOME ladies.
STRENGTH / ENDURANCE:
100 burpees for time (10 minute time cap)
10 x Ring Rows
10 x K/B Swing (24/16)
10 minute AMRAP