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)

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WOD:

10 x 400m sprints

90 second rest between each round, fastest and slowest times will be recoded.

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WOD:

10-9-8-7-6-5-4-3-2-1

Air Squats

Knees 2 elbow

Burpees

Deadlift (100/70kg)

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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

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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

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