Well, that’s it…
All the training and preparation has come to this point right here. Now to test our might against the fittest the rest of the world has to offer!!
I will be back in South Africa at the end to July. Then classes will commence as normal.
I just gotta thank all the awesome athletes who have been training at One Ten!
Can’t wait to see you guys when I get back!
Pierre
WOD:
10-9-8-7-6-5-4-3-2-1
Pull-ups
Box-jumps
Hang Power Cleans (40/20kg)
Front Squat (40/20kg)
Post times to comments…
WOD:
10 x 400m sprints
90 second rest between each round, fastest and slowest times will be recoded.
Post times to comments…
WOD:
10-9-8-7-6-5-4-3-2-1
Air Squats
Knees 2 elbow
Burpees
Deadlift (100/70kg)
Post times to comments…
Helen
Three rounds for time:
400m Sprint
21 KB Swings
12 Pull-ups
- Rest -
Three Rounds:
30 KB swings
30 Double unders (90 skips)
30 Sit-ups
Post times to comments…
WOD:
800m Sprint
Technique:
Power Clean
Jerk/Push Press
Metcon:
“Death by Clean and Jerk”
One Clean and jerk should be executed succesfully within the first minute. Then two in the second minute, three in the third minute, etc. If the athlete fails to do all needed reps within the time limit, then his/her last completed round will be recorded.
Weight: 60/40kg
Post completed rounds in comments…
WOD:
Five rounds for time:
40 Double unders (100 skips)
30 Box Jumps
20 KB Swings (1.5 Pood)
Post times to comments…
WOD:
Tabatha
*Means high intensity work at short intervals, made up of 20 seconds work and ten seconds rest.
Eight rounds of each movement, then one minute rest before going to the next type of exercise. Round with the LEAST reps will be the recorded number.
Squats
Push-ups
Sit-ups
Pull-ups
Box-Jumps
Post LEAST rounds to comments…
Cardiovascular conditioning…
- then -
WOD:
“Diane”
21-15-9
Deadlifts (120/80kg)
Handstand Push-ups
Post times to comments…
WOD:
Overhead squat: Establish a one rep max
Then…
Three rounds of
21 x Overhead lunges (20/10kg)
21 x Burpees
Post times to comments…
