October 4 2014

EPIC results from our Whole 30 Challenge participants today! Pb’s on lifts and pullups, minutes coming off the baseline met con and a lot of cm’s gone from the box. THIS WAS NOT HARD, now carry on guys!!! If  you need to retest next week, please let the coaches know and do before Wednesday during any open session. Please submit your results to us by email or at the box….

“BASELINE retest”

A1. Take 15 min to find 1 rm back squat (can take measurements during this time, just waist)

A2. Take 3 min to find max strict pull-ups (one set) unbroken, chin over bar- NO KIP. Scale with band if no pull-ups and note colour of band

B. “Baseline”

row 500

40 air squats

30 situps

20 pushups hr

10 pullups

400 m run

Competition class (10:30 am only)

A. emom  12 min  (15 min)

3 x OHS laddering up- men starting at 20  then adding n 5 kgs per set,women starting at 15, 20 then adding 2.5  per set

Skill kb c&j  10 min 
B “Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

A. emom  12 min  (15 min)

3 x OHS laddering up- men starting at 20  then adding n 5 kgs per set,women starting at 15, 20 then adding 2.5  per set

Skill kb c&j  10 min
B “Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest. 

Rest 5 minutes and repeat 1, 2 and 3 again.

C. 100 m sprints (use the straight, in pairs one works one rests x6)

finished-the-Whole30-FB-Cover-Photo


Comments

  • cath — October 4, 2014

    75kg, 8 pull ups, 7.40 beaten by 11secs

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