Skill / Work Capacity:

Chest To Bar / Pull Up Progression:

Depending on your current ability & what you did last time round (29/10/15). Choose from the following options: If you are doing this for the first time then start your progression based on current ability 7 stick with the choice.

• 1 -You have a few C2B's (1-5 reps) = 6 sets of 3-6 reps, resting 40 secs between sets.
• 2 -You have some C2B's (5-10 reps) = 6 sets of 7 reps, resting 40 secs between sets.
• 3 -You have a lot of C2B'a (11+ reps) = 6 sets of 8-9 reps, resting 40 secs between sets.
• 4 - You don't have any C2B's (0 reps) = 6 sets of 7 PULL UPS, resting 40 secs between sets.
• 5 -You haven't got pull ups yet (band assisted) = 3 sets of 12 reps in as few sets as possible, resting 70 secs between. (Although kipping is allowed it MUST be a tight pure gymnastics kip. If you cannot do this then you will be brought back to strict pull ups until you can).
• 6 -Fairly new the Pull Up Bar or cannot/not allowed to kip? = 5 sets of 5 reps STRICT Pull Ups or 10 Ring Rows (find the appropriate scaling to move forward with). Rest as needed.

ALL the unassisted options (1-4) are UNBROKEN sets. The band assisted Pull Up sets can be broken up but the intent is to get all 12 reps in as few sets as possible (ideally we want to get to unbroken). Once you can achieve all 3 sets of 12 Unbroken its time to move up a band. The strict Pull Ups fall into the same scenario.   .

WoD: "Double Double!" For Rounds/Reps:

12 Min AMRAP:

. 12 Double Dumbbell Ground To Overheads (2x15kg / 2x10kg) 50 Double Unders ** 5 Ball Slams EMOM (9kg/6kg or AHAP) ** .      

    . Scale as needed. This is a tough WoD. Keep it moving! Post what number option on the progression & then post number of rounds To Comments.

YOGA IS BACK !!!

Yes folks thats right, Mischa is bringing her awesome Yoga class back to the Rooftop Of Dreams!

This time its going to be on on Saturdays at 12 Midday. The weather is warmer, the sun will be shining & your suppleness will be a flowing!

Cost is $10 a class & we will be introducing a punch card system to avoid surcharges upon booking each class. (Info on that to be released very shortly)

We will run this as a trial class up until Christmas. We will need to see a good average turnout across the trial in order to keep it coming back in 2016.

So lets all make the effort to make use of this very useful, awesome class & help your body and mind stay in tip-top shape.

First class back is Saturday 21st November.

. . .