500m Run
5 x Pull ups
10 x Dips
25 x Front squats - 16kg
50 x KB swings - 12kg
100 x Skipps
50 x Thrusters - 6kg
25 x Perfect push ups
10 x Dips
5 x Pull ups
500m Run
Feeling pretty good after the WOD and with only 10mins to go we did some abs, so...
as many rounds as you can in 10mins
10 x Hanging knees to elbows
20 x Sit ups
30 x Med ball twists - 4kg
20 x back extension
20 x Med ball slam downs - 6kg
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1 comment:
Kylie Rx'd- 12.35min
Belinder Rxd - 12.52min
Stacey - 13.10min (KB swings 8kg, thrusters 4kg)
Abs
Kylie - 3xrounds + med slams
Belinder-3xrounds+Knees2elbows+Sit ups
stacey - 7 sit ups away from 3xrounds
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