Order form is in the left column. There is a women’s singlet and a men’s t-shirt at the box for comparative sizings.
AWESOME WORK TODAY STELLA (MINI STAUGHTS). TRAINED HARD AND NAILED HER “ROYAL BALLET ACADEMY OF DANCE – GRADE 1″ EXAM. WE ARE VERY PROUD OF YOU.
Saturday 2nd August is “Bring A Friend” at the 5pm session. There is no charge but all newbies need to register in through the form “BRING A FRIEND REGISTRATION” in the left column.
20 minutes to find 1RM Jerk (Split or Push)
Dessert: 2 x 500m Row
25 minutes in pairs:
Buy-in: 80 Kettlebell Swings (40 each in sets of 5 heavy)
40 Double Unders (in sets of 10)
40 Situps (in sets of 10)
At 18:00 change to:
Box Jumps (in sets of 5 until 25:00)
Every 3 minutes:
Run 400m + maximum reps Toes To Bar before 2:45
* May Row 400m instead.
5 rounds of:
3 Power Cleans 60/40
9 Air Squats
WORK: 3 minutes
REST: 1 minute
* Start the next round where you finished previous round.
* Eg: At the 1st round you have done 5 pushups, at the start of the next round you do your 6th pushup then continue with the 9 air squats.
* 19 minutes in total.
30 min AMRAP
20 kettlebell swings
20 wall ball
30 minute AMRAP
If it is raining:
5 Front Squat each (70/50)
10 Pullups each (done 5 at a time)
5 Push Jerk each (70/50)
10 Pushups each (done 5 at a time)
If it is not raining:
Run 200m vs Front Squat
Run 200m vs Pullups
Run 200m vs Push Jerk
Run 200m vs Pushups
20 minute AMRAP
10 Burpee Pullups
1 minute handstand hold
* accumulate time if can’t hold a minute straight
* may use the wall for handstands
Open WOD 14.5
Thrusters and Burpees over the bar.
Men RX – 45kg
Women RX – 35kg