1 Mile Run
21 Kettlebell Swings 24/16Kg
21 Goblet Squats 24/16kg
800M Run
15 Kettlebell Swings 24/16kg
15 Goblet Squats 24/16kg
400M Run
9 Kettlebell Swings 24/16kg
9 Goblet Squats 24/16kg
Post time in comments.
AMRAP 8
AMRAP 8 min
15 Abmat Sit-Ups
30 Double Unders
Post rounds and extras in comments.
BURPEE JACKIE
To help Roger push for a top score, we’ll be hitting The Rainhill seeding WOD Burpee Jackie.
For Time
1000m Row
50 Thrusters 20/15kg
30 Bar Over Burpees
Post time in comments.
STRENGTH
Back Squat
5-5-5-5-5
Alt DB Strict Press
5 x 20
Post heaviest 5 in comments.
SHORT & SWEET
35/25 Cal Row
20 Alt DB Snatch 27.5/17.5kg or 20 Sandbag cleans 45kg
35/25 Cal row
Post time in comments.
GYM CLOSED
The gym will be closed today due to competition commitments, sorry for the inconvienence.
4 ROUNDS
4 Rounds for time
40 Squats
30 Abmat Situps
15/10 Cal Row
Post time in comments.