Snack’s and food (Paleo)will be availible at Event.
Arrival and registrations time 07:00-07:30
Weigh ins 07:45-08:15
Q and A and introduction session (explaining weightlifting rules and regulations)
Scatch and clean and Jerk Event 08:45 – 13:30
Price giving and FINE session 15:30 -16:00
Questions :Hannes 073 130 1114
20m Bear crawl
3Rounds for time
30 Box Jumps
300m Weighted Run (25kg/15kg)
Its PB time 28/11/2011
This is your oppertunity to really get stuck into those BST Benchmark Exercises and WODs you rarely get time to improve.
You have to improve one exercise/WOD per Option. This will help you to identify those weaknesses that we all turn a blind eye to.
Deadlift, Bench Press, Back Sqaut
Clean and Jerk and Snatch
Linda, Grace and Fran
100 Burpees, 100 Double unders and 2km row
Complete on each minute for 10 minutes
Handstands for rest of minute
5 Rounds for Time
10 Clean and Press
After round 1 – 400m row
round 2 – 300m row
round 3 – 100 skips
round 4 – 50 skips
round 5 – 300m run
Last day to register for the let,s Lift Event, we still have 16 open spaces so register asap.
Let’s Lift WOD
10 Exercises , 90sec on each exercise as many reps on each exercise as possible.
20 meter Sprints
Hand stand push ups
KB swings (males 24kg)(females 16kg)
GHD sit ups
2 days to go to cut off for the LETS LIFT EVENT !
Alpheus has finshed his 50 Rounds
Wesley has 34 Rounds
Brandon Jocobs 11Rounds
Brandon (white buffalo) 7Rounds
Now the Workout
Dynamic stretch (Hamstrings, Groin, Lower back)
Complete the Following
Battle ropes (any movement /style of battling)
Short sprints (20meters )
2 KM ROW
Time to beat Phillip 6:51 and Chris 6:54