July 8th 2013

Busy week with a lot of great news- new classes now added! Starting this Thursday there is open class at 5:45 am- 6:45 am. There is Open Gym time with coaches on Tuesday and Thursday from 6:45- 8 am.

Starting August 9th we will start Friday 5:30 PM Oly classes. Come work on your lifts and get some new skills to get that bar moving better, faster and heavier.

RA WHANAU LEICHELLE!!!  

 

Strength: Bear Complex w increasing load

1 power clean

1 front squat

1 push press

1 back squat

1 push press

= 1 rep

perform 7 reps unbroken to complete one round

increase weight with each round and perform 5 rounds

NOT FOR TIME

WOD:

7 American Swings 32/20

100 meter run

AMRAP 5 minutes

 

 


Comments

  • Mihi — July 8, 2013

    15, 20, 22.5, 25, 30, 35

    5rounds 16kgs

  • Cath — July 8, 2013

    Russian swings 12 6 rounds. Front squats 30/35/35/37.5 on the comeback trail

Leave a comment