Kick 2012 in the balls with this beauty…….


On the minute:
Complete 5 burpees and perform max rep 60/40kg thrusters on the minute.

The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

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7 Rounds For Time

In a 2 minute window:
Run 400 metres
Remainder of time – Max box jumps 30/24in

Rest 2 mins between rounds

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In pairs (only one person working at a time)
A) 5 mins Max rep GTOH 60/40kg
B) 10 mins Max Muscle Ups (or rounds of Cindy if no muscle ups)
C) Row 3km

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Two Rounds For Time Of:
Run 800 meters
30 Pull-ups
30 Front squat 50/35kg
30 Toes-to-bar
30 Power clean 50/35kg

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Some Handstand tips from Frew:

I have noticed recently that people are trying handstands in class. I know I have been there and done this and I used the information from Gymnastics WOD to guide me. I have seen that people are at many different stages when it comes to handstands, from being competent with being upside down to some of our members struggling with kicking up to the wall. Because of this, I’d like to provide the progressions from Gymnastics WOD to help our members. These progressions can be practiced in Open Gym and also at home due the lack of equipment required. The first one I would like you guys to use is the link below.

(You will have to cut and paste the link below as another fault with this new version of WordPress is the inability to add links to text).


Overcoming the fear or being inverted. (Uses a great cue of ‘Bending Thums backwards’ to externally rotate the shoulder) It talks about the over head position and its use in the handstand among other things…….

Nothing to set the world alight but it is something that will be built on in my next post.

Snatch – 75% x 3 x 2
Snatch Pull – 95% (of snatch) x 3 x 5
Pause Back Squat – 70% x 4 x 5
Deadlift 100kg/70kg
Dumbell Thruster 20/15kg

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