Archive for "Jun 10 2012"

WOD – MON 11/6/2012

Jun 10 2012
Filed In: Workout Of The Day

PUBLIC HOLIDAY 9AM CLASS ONLY

Partner fun..

In pairs complete the following for time:
* 90 Burpee Lateral Box Jumps 60/50cm
* 400m Run w/ 20/15kg
* 90 Front Squats 30/20kg
* 400m Run w/ 20/15kg
* 90 Power Snatch 30/20kg
* 400m Run w/ 20/15kg
* AMRAP in 6min – DOUBLE UNDERS

Only one partner can be working at a time and can complete no less than 5 reps and no more than 10 reps at any one time. As soon as you both arrive back from the last run you move straight into 6 minutes of MAX Double Unders – one partner working at a time, no less than 15, no more than 30 d/u at any one time.

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman