WOD - Sat 15th Dec
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