Technique:

Front Squat Therapy

WOD:

10 rounds for time:

10 x Deadlift (120/85kg)

20 x Double Unders

Hope you guys had a good rest this long weekend!!

WOD:

Triplet

21-15-9

Front Squats (40/20kg)

Burpees

Push Jerk (40/20kg)

*We will obviously focus on technique before the WOD…*

One Ten will have another WOD on Tuesday.

You guys have a good rest, and be ready for a incredible week!!

Here’s a photo taken on Tuesday, as the foundation for the Concrete floor was being laid…

Foundations being laid...

Pair up in teams (athlete’s size relative to partner’s)…

WOD:

15-12-9-6-3-1

Weighted Push-ups

Paired 20lb Med Ball Shots

*Between every movement athlete must first carry his partner across his shoulders for 100m*

WOD:

3km run

…Simple

Technique:

Front Squats

Push Press

Push Jerk

WOD:

Three rounds for time:

40 Thrusters (20 kg)

30 One armed Kb swings (15 per arm) – 1 Pood

80m Walk – Carrying bar extended fully overhead. If bar is lowered (even to shoulder height) then the athlete will be penalised by doing 5 Burpees, on the spot.

WOD:

Four rounds for time:

400m sprint

50 Air squats

Have fun… (:

At long last!!

The foundations for our concrete floor and steel roofing is starting today!

We won’t have any WOD’s for the next week, but One Ten will still be holding Maintenance WOD’s every weekday next week @ 17:30 (in the parking area)…. Mmmm, I think Monday’s WOD: Wash my car – for time!! Haha!

Looking forward sweating with you all on some stable footing!!

Keep rocking!

Diane plus two hundred

21-15-9

Deadlift (100/70kg)

Handstand Push-ups (Head to touch the ground)

*200m sprint after every set of motion, WOD ending in a sprint