WOD:

Three Rounds for Time:

15 Goblet Squats (1.5 Pood)

30 KB Swings (1.5 Pood)

15 Clean ‘n Jerk (60kg/40kg)

30 Double Unders

15 Pull-ups

30 Box Jumps

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WOD:

“Chelsea”

Do one round of ‘Cindy’ every minute, on the minute, for 30 minutes.

- Cindy: 5 Pull ups (Chest 2 bar, if possible)

             10 Push-ups

             15 Squats

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WOD:

3km run

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WOD:

“Bear”

Prescribed weight at 50kg

Five rounds of seven Bear complexes. Bar not to be put on ground while busy with a round. Only inbetween rounds.

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WOD:

For time:

15 x Front Squat (60/40kg)

50 x Double unders

30 x Kettlebell Swings

12 x Front Squats

50 x Double unders

30 x Kettelbell Swings

9 x Front Squats

50 x Double unders

30 x Kettlebell Swings

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“Cindy”

20 Minute AMRAP (as many rounds as possible) of:

5 Pull-ups
10 Push-ups
15 Squats

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WOD:

21-15-9

Sumo Deadlift High Pull (50/30kg)

Box-jumps

Push-Press (50/30kg)

Kettle Bell Swings

Hang Clean (50/30kg)

Double Unders (Skipping x3)

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Back to normal!

I know you athletes enjoyed your rest, but lets start with a good one!

WOD:

21-15-9

Deadlift (100/70kg)

50 x Double unders (150 skips)

400m Sprint

Push-ups (hands to be lifted off the ground when body touches ground)

*Double unders stays at fifty through all three rounds

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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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