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- “Airforce WOD”

12mins to find 5RM Overhead Squat

“Airforce WOD”

For time: (17min CAP)

20 Thrusters, 42.5kg (30kg)
20 Sumo Deadlift high pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

-At the start of each minute complete 4 Burpees.

Compare to: 7 Mar 2014

Post load & time to comments.

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WOD: Thursday

12mins to work on a skill or weakness

“Partner WOD”

AMRAP in 3mins of:
3 Wall Walks

Rest 1min then,

AMRAP in 10mins of:
5 Muscle Ups
15 KB Swings, 24kg (16kg)

-Alternate rounds with your partner.

Rx’d + = 20 KB Swings
Rx’d – = 10 Pull Ups

Post reps to comments.

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WOD: Wednesday

12mins to complete: 3×3 Deadlift 85%

For time: (20min CAP)
100 Double Unders
50 Sit Ups
25 Deadlifts, 120kg (80kg)
50 Sit Ups
100 Double Unders

Rx’d + = 140kg (90kg)
Rx’d – = 100kg (70kg)

Post time to comments.

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WOD: Tuesday

15mins to find 1RM Snatch

AMRAP in 15mins of:
Run 400m
12 Box Jumps, 24″ (20″)
6 Burpee Box Jumps, 24″ (20″)

Post load & rounds to comments.
shaae

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WOD: Monday

12mins to find 1RM Thruster (use racks)

5 Rounds for time of: (21min CAP)
10 Thrusters, 60kg (40kg)
12 Pull Ups
Rest 1min

Rx’d + = 70kg (50kg), CTB Pull Ups
Rx’d – = 50kg (35kg)

Post load & time to comments.

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