WOD - SATURDAY, JANUARY 19TH 2013

ANT, ROB, HANEY HITTING SOME MUSCLE-UPS.

JUKES, ANDREW, MOTISI AND NEIL GETTING SOME DEADLIFTS IN.

COMPETITORS RESULTS.

GROUP WOD.

* AWESOME DAY AT KOB TODAY!  SOME GREAT PROGRESS WITH THE HSPU, AND ONCE AGAIN THE DEADLIFT TECHNIQUE WAS SPOT ON!

** OPEN GYM IS FROM 9AM-10AM SHARP.

*** COMPETITORS ONLY IS FROM 10AM - 12:00PM.


COMPETITORS

A. 10 MIN TO BUILD TO A HEAVY BUT NOT MAX HANG SNATCH.

B. 10 MIN TO BUILD TO A HEAVY BUT NOT MAX POWER CLEAN + PUSH JERK.


CONDITIONING
CLOCK WILL BE SET AT 60 MIN THEN COMPLETE:

MINUTES 1 - 10
50 BURPEES FOR TIME:
THEN W REMAINING TIME ESTABLISH A 3RM HANG SQUAT SNATCH

MINUTES 10-20
50 BURPEES FOR TIME:
THEN W REMAINING TIME ESTABLISH A 3RM POWER CLEAN AND PUSH JERK.

MINUTES 20-30
50 BURPEES FOR TIME
THEN W REMAINING TIME ESTABLISH A 3RM FRONT SQUAT

MINUTES 30-50
COMPLETE FOR TIME
100FT HS WALK/25 SHOULDER TOUCHES
800M RUN
75FT HS WALK/20 SHOULDER TOUCHES
800M RUN
50FT HS WALK/15 SHOULDER TOUCHES

MINUTES 50-60
AMRAP 10 MIN
50 FT PLATE PUSH
15 PUSH PRESS(135/95)
30 SEC L-SIT HOLD