Benchmark WOD 30 August 2013

Warm Up & Skill:

Double Under Technique

1/2 Cindy (10 Min AMRAP):

5 Pull-Ups
10 Push-ups
15 Squats

WOD:

In honour of the two-times Fittest Woman on Earth Annie Thorisdottir being in South Africa for the Big 5 Showdown this weekend…

“Annie”

For Time:
50-40-30-20-10
Double unders & Sit-Ups

Stretch and enjoy the weekend!

A reminder that there will be no class on Saturday due to the Big 5 Showdown, if you can, come down to Cresta Mall to support the athletes and see some of the very best international athletes in action.
 

iceland annie

WOD 29 August 2013

Technique & Skill

Handstand Work: holding, walking, push-ups

WOD 1

4 Rounds

1 min shuttle sprints
1 min sit-ups
1 min skipping
1 min rest

WOD 2

Core Tabata

5 Rounds (20 sec work, 10 sec rest)

Plank
Side Plank
Superman
Side Plank
V-Ups

Mobility

Hip and lower body mobility and flexibility for the squat position

shuttle run