Wednesday 04.10.17

Due to an unforeseen circumstances, unfortunately there will be no Weightlifting this Wednesday or Friday at 6pm. We will be replacing this with a Spikeball class. A. Dead Bugs 4x10 B. In teams of 4: 20 Min AMRAP 100m Bear Crawl Sled Drag 65/45kg 100m Forward Sled Drag 65/45kg 100m Backwards Sled Drag 65/45kg 100m Sandbag Zercher Carry 65/45kg From the 0-5 minute mark, and the 10-15 minute mark at least one person must be in a handstand hold. The penalty if all members drop is a 1K run. Post results to Beyond the Whiteboard. Join here.

Move back to the Showgrounds: At this stage we will be back in our usual location on Saturday (unless earlier). We will be setting back up from 7am if you are free at all to help out :) There will be a WOD at 10am (permitting having the Rig Set up): In 30 minutes: Do as many Girls as possible with a partner: (One partner working at a time unless otherwise specified) 1. Fran 21-15-9 Thrusters 42.5/30kg Pull Ups 2. Isabel 30 Snatches for time 60/42.5kg 3. Helen (both run) 3 Rounds for time: 400m Run 21 Kettlebell Swings 24/16kg 12 Pull Ups 4. Annie 50-40-30-20-10 Double Unders Sit Ups 5. Grace 30 Clean and Jerks for time: 60/42.5kg 6. Karen1 50 Wall Balls for time 9/6kg 7. Jackie For time: 1K Row 50 Thrusters 20/15kg 30 Pull Ups 8. Diane 21-15-9 Deadlifts 100/70kg Handstand Push Ups Class will return to normal as per the timetable from Monday the 9th.