24/12/2013 Tuesday

Workout

Buddy Wod (2 person team)

“THE 2013”

For time

2013 meter Row

then

5 rounds of

20 OHS 60/35kg

13 Chest to Bar pull-ups

then

2014 meter Row

 

Merry Christmas everyone.

 

 

 

Final gym time changes

Hey everyone.

 

Due to high demand we are making a slight time change to the holiday opening hours of the gym.

The only change is that from the 17th-23rd of December the classes will run from 08:00-10:00/18:00-20:00.

Monday the 16th we will be having a normal morning session from 08:00-10:00.

 

Sorry for any inconvenience.

Have a wonderful holiday. See you all in the new year.

P.s Coaches need presents to.(haha)

 

13/12/2013 Friday

Workout

Strength

Handstand holds 30 sec x4

Ring dips 8-8-8-8

 

Met Con

Chipper

52 Push Press 43/25kg

52 Air Squats

52 Deadlift 43/25kg

52 Push ups

52 SDHP 43/25kg

52 Cal Row

(15Min Cut-Off)

11/12/2013 Wednesday

Workout

Met Con

10Min AMRAP

Reps 1,1;2,2;3,3…..

 

Bear complex 60/38kg

Muscle ups

 

Strength

Bridge holds 45sec x5

Hollow rocks 15 x5