CHILD MINDING 8th JULY – 1st AUGUST 2014

There will be a change to our child minding timetable over the coming weeks.

Between Monday the 8th of July and Friday 1st of August 2014 child minding will be available at our 9:30am sessions on Mondays, Tuesdays and Fridays. There will be no child minding available on Wednesdays and Thursdays.

We will return to offering this complimentary service Monday – Friday as of Monday the 4th of August.

Thank you for your understanding.

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WOD: Friday- “Nate”

10mins to find 4RM Press

“Nate”

AMRAP in 20 minutes of:
2 Muscle Ups / 4 Strict Pull Ups
4 Handstand Push Ups
8 KB Swings, 32kg (24kg)

Or Partner “Nate”
-Alternate rounds with your partner

Compare to: 10 May 2013

Post load & rounds to comments.

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WOD: Thursday

12mins to find 7RM Front Squat

5 Rounds for time of: (20min CAP)
10 Power Cleans, 60kg (40kg)
Run 200m
Rest 1min

Rx’d + = 70kg (50kg)
Rx’d – = 50kg (35kg)

Post load & time to comments.

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WOD: Wednesday- “JT”

“JT”

21-15-9 reps for time of: (15min CAP)

Handstand Push Ups
Ring Dips
Push Ups

Finisher:
“Team Workout”

AMRAP in 10mins of:
Max Calories on the rower
Max Burpees (Only one person can be doing burpees)
-Two people can be working at the same time (one rowing and one doing burpees, the others rest)
-One burpee equals one calorie.

Post time and reps to comments.

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WOD: Tuesday

12mins to complete: 3×5 Deadlift 80%

4 Rounds for time of: (20min CAP)
15 Deadlifts, 70kg (50kg)
15 Toes to Bar
15 Box Jumps, 24” (20”)
15 Pull Ups

Rx’d + = 20 reps

Post time to comments.

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WOD: Monday- “Open WOD 11.3″

15mins to find 3RM touch & go Clean & Jerk

“Open WOD 11.3″
Complete as many rounds and reps as possible in 5 minutes of:

Squat Clean, 75kg (50kg)
Jerk, 75kg (50kg)

Compare to: 10 Sep 2013

Post load & reps to comments.

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