Thursday 10/12/15

STRENGTH (5/3/1 pgm)


Shoulder Press




The next 10 week days will be our Christmas Partner competition to lead us into the Holiday season.

Each day you will choose a different partner to complete that days WOD/CHALLENGE.

There will be up to 3 levels, both partners must complete the WOD at the same level, less points will be given per repetition the lower the level you go (you can startergise, take it easy or push yourself HARD).

You will go on the leaderboard as an individual, so if you and your partner come first on the first WOD, you and your partner will both take top points into the second day, your second score with your new partner will dictate where you go from there.

Winner takes all!

Prize will be an awesome Kenny masage package.





5 Minutes to accumulate Max weight Deadlift (total weight between both competitors)

1 Bar only.

No more than 5 reps at a time.


2 minutes rest, Then:


A.M.R.A.P in 20 minutes of:

400m Run (Both competitors must run)

30 Shoulder to Overhead - 60/40kg (50/35kg) (40/25kg)

60 Air Squats


One competitor working at a time.

Score will be total rounds plus repetitions.

Run will count as 1 repetition.






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