<?xml version="1.0" encoding="UTF-8"?><rss version="0.92">
<channel>
	<title>one80</title>
	<link>http://one80.co.za</link>
	<description>we don&#039;t use machines, we create them</description>
	<lastBuildDate>Sat, 19 May 2012 13:14:12 +0000</lastBuildDate>
	<docs>http://backend.userland.com/rss092</docs>
	<language>en</language>
	<!-- generator="WordPress/3.0.1" -->

	<item>
		<title>One80 W.O.D &#8211; Saturday 19th May</title>
		<description><![CDATA[10 Double Kettlebell Clean + Squat + Press (8/16kg) 10 Pull Ups (7 rounds for time)]]></description>
		<link>http://one80.co.za/2012/05/19/one80-w-o-d-saturday-19th-may/</link>
			</item>
	<item>
		<title>Road to Elite &#8211; Week 2, Day 5</title>
		<description><![CDATA[Warm Up Shuttles and Dynamic Stretching WOD 30 Wall Balls 30 Deadlifts (70kg) 30 Push Ups 30 Double Kettlebell Cleans (2 x 24kg) 30 Toes to Bar 50 Double Unders 5 x 10 Wall Balls 5 x 10 Deadlifts (80kg) 5 x 10 Push Ups 5 x 10 Double Kettlebell Cleans (2 x 24kg) 5 [...]]]></description>
		<link>http://one80.co.za/2012/05/18/road-to-elite-week-2-day-5/</link>
			</item>
	<item>
		<title>One80 W.O.D. &#8211; Friday 18th May</title>
		<description><![CDATA[The Corporal 1km Run 30 Wall Balls 30 Deadlifts 30 Push Ups 30 Double Kettlebell Cleans 30 Knee Raises 30 Skips (skipping rope)]]></description>
		<link>http://one80.co.za/2012/05/18/one80-w-o-d-friday-18th-may/</link>
			</item>
	<item>
		<title>Road to Elite &#8211; Week 2, Day 4</title>
		<description><![CDATA[Warm Up 10 Shuttles 10 Squats 10 Jump Squats 10 Shuttles 10 Alternating Lunges 10 Jump Lunges 10 Shuttles (run forward out and backwards back) 20m Walk out push up into Burpees 10 Shuttles (run forward out and backwards back) Dynamic Stretching Set 1 10 American Swings (24kg) 10 Push Up (knee touch inside elbow) [...]]]></description>
		<link>http://one80.co.za/2012/05/17/road-to-elite-week-2-day-4/</link>
			</item>
	<item>
		<title>One80 W.O.D. &#8211; Thursday 17th May</title>
		<description><![CDATA[The Sergeant 500m Row 25 Pull Ups 50 Deadlifts (25/50kg) 50 Push Ups 50 O/H Walking Lunges (5/10kg) 25 Toes to Bar 25 Burpees For Time]]></description>
		<link>http://one80.co.za/2012/05/17/one80-w-o-d-thursday-17th-may/</link>
			</item>
	<item>
		<title>Road to Elite &#8211; Week 2, Day 3</title>
		<description><![CDATA[Warm Up 100 Double Unders 20 Walk out and in to standing Push Ups Olympic Lift 15 minute technique work - not heavier than 40kg Phase Work 2 x 10 Swiss Ball Dumbell Press (2 x 45kg) 2 x 10 Bent Over Rows (85kg) 2 x 10 Bench Press (95kg) 2 x 10 Single Arm [...]]]></description>
		<link>http://one80.co.za/2012/05/16/road-to-elite-week-2-day-3/</link>
			</item>
	<item>
		<title>One80 W.O.D. &#8211; Wednesday 16th May</title>
		<description><![CDATA[50 Double Kettlebell Clean + Thruster Top of every minute &#8211; 5 Burpees]]></description>
		<link>http://one80.co.za/2012/05/16/one80-w-o-d-wednesday-16th-may/</link>
			</item>
	<item>
		<title>Road to Elite &#8211; Week 2, Day 2</title>
		<description><![CDATA[Looking back at today, you would have to have a sense of humor to give it a go! Going to have a look on gum tree for a new set of shoulders later! This is what went down: Warm Up 100 Double Unders 10 Clean &#038; Press (40kg) Olympic Lift 2 x 5 Clean &#038; [...]]]></description>
		<link>http://one80.co.za/2012/05/15/road-to-elite-week-2-day-2/</link>
			</item>
	<item>
		<title>One80 W.O.D. &#8211; Tuesday 15th May</title>
		<description><![CDATA[100 Double Unders (200 Skips) Every NO REP = 10 Burpees 100 Pull Ups Every NO/FAILED REP = 5 HSPU (Push Ups) *scaled version in brackets ()]]></description>
		<link>http://one80.co.za/2012/05/15/one80-w-o-d-tuesday-15th-may/</link>
			</item>
	<item>
		<title>Final Standings of the One80 ELITE Challenge</title>
		<description><![CDATA[Well&#8230; after an exciting finish to the Challenge, there were no changes on top spot! Bianca and Marshall definitely put the pressure on with impressive final scores, but at the end of the day the leaders had enough in the tank (even if it took a second attempt)! One80 would like to congratulate all competitors [...]]]></description>
		<link>http://one80.co.za/2012/05/14/final-standings-of-the-one80-elite-challenge/</link>
			</item>
</channel>
</rss>

