NEWS


NEWS:
GET STARTED TODAY SIGN UP FOR YOUR FREE TRIAL CLASS. CLICK HERE TO SIGN UP!
URGENT: We have moved across the road, find us at 442 Atterbury Road, Pretoria.


Wednesday, 16 October 2013

17/10 Thursday

17/10 THURSDAY
Anyone up for a Threesome.
How about some RX+ with that?
Warm-up
Complete the Following 3 Workouts in 35 minute Cap.

You have 10 Minutes to setup and Ask any questions to your scaling/setup.

You either RX all 3 or RX+ all 3

You will record the Split Time for Each Workout.

There is a RX and RX+ option for each:
Metcon (3 Rounds for reps)
Score Each of the 3 Workouts Times Here
Note the total time is a 30min Cap
Metcon
Metcon (No Measure)
"DT Modified"
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX:   (50/25)
RX+: (60/30)

Use Total Time
(Time Also Includes Setup)
Metcon (No Measure)
"Elizabeth Modified"
21-15-9
Clean
Ring Dips

RX:   (50/25)
RX+: (60/30)

Use Total Time
(Time Also Includes Setup)
Metcon (No Measure)
"Modified Nancy"
5 Rounds
400m Run
15 Overhead Squats

RX:   (35/25)
RX+: (40/30)

Use Total Time
(Time Also Includes Setup)