WOD - Sat 15th Dec

Friday, December 14, 2018

 

Torian Club Championships

Heats start at 6.20am - Please make sure you have booked a heat through your Wodify account

 

“10 Tests of Fitness” - RX
One minute at each station for max reps of:
1. Coordination - Double Unders
2. Power - Clean & Jerk 62.5/42.5kg
3. Speed - Shuttle Run (10m)
4. Strength - Bench Press 80/50kg
5. Balance - Pistol Squats, alternating 
6. Agility - Handstand Walk (meters)
7. Endurance - Pull ups
8. Stamina - Bike Erg (cals)
9. Flexibility - DB Overhead Squats 20/15kg
10. Accuracy - Target Burpees
*30 seconds rest between each station

 

Masters (40+):

Clean & Jerk 52.5/35kg
Bench press 70kg/40kg
DB Overhead Squat 15/10kg

 

"10 Tests of Fitness" - Scaled

One minute at each station for max reps of:

1. Coordination - Double Unders or Single Unders
2. Power - Clean & Jerk 42.5/30kg
3. Speed - Shuttle Run (10m)
4. Strength - Bench Press 60/35kg
5. Balance - OH Walking Plate Lunges (meters) 
6. Agility - Bear Crawl (meters)
7. Endurance - Jumping Pull ups
8. Stamina - Bike Erg (cals)
9. Flexibility - DB Overhead Squats 10/7kg
10. Accuracy - Target Burpees

 

Torian Gymnastics

 

Gymnastics Circuit

 

Torian Recovery: 9am

 

 

 

 

 

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