Round for Round. One Works, One Rests. 2 Rnds Each.
Strength - Clean & Jerk Complex
Monday 5 Jun - In 5 Mins - 5 Rope Climb, 5 Wall Climb, Max Cal (Row or Bike). 3 Min Rest. In 5 Mins - 10 Strict PullUp, 10m HandStand Walk, Max DoubleUnder. 3 Min Rest. In 5 Min - 15 Box Jump, 15 Pistol Squat, Max Burpee.
Gymnastics Strength - 6 Min AMRAP - 5 GHD SitUp, 10sec Ring Support Hold, 20sec L-Sit Hold.
6 Min AMRAP - 5 False Grip Ring Row, 10 Kipping Swing, 20sec SuperMan Hold
Sunday 4 Jun - Open Gym 2-4pm
Goodluck to everybody running in either the 4k or the 12.7k City To Surf. If you are thinking you have missed registrations I have some great news! You can register up to 30mins prior to the race, at the start line. For more info check the event website.
Saturday 3 Jun - 'Lumberjack 20' - 20 DeadLift (120/80), Run 400m, 20 KettleBell Swing (32/24), Run 400m, 20 OverHead Squat (50/35), Run 400m, 20 Burpee, Run 400m, 20 Chest To Bar PullUp, Run 400m, 20 Box Jump, Run 400m, 20 Dumbbell Squat Clean (20/15), Run 400m
Sam has once again proven herself on the regionals floor with a 20th place in The Pacific Region last weekend. The icing on the cake for what has been a year of hard work and dedication. Well done Sammy, enjoy your rest week!
Friday 2 Jun - 12 Min AMRAP - 15 Hang Power Snatch (40/30), 15 Toes To Bar
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