WOD

Front Squat 10 x 2

Kettlebell Swings 10 to 1 (as heavy as possible) Burpees 1 to 10

6am AT THE NOO BOX – 100 RUSSELL STREET. 21-15-12-9-6 reps for time Pullups Back Squat, 40kg (30kg) Press, 40kg (30kg) GHD Situp

FAREWELL WOD AT THE OLD BOX. In teams of two, each person must complete: 5 rounds 250m Sandbag Carry Then alternating each round: Lunge, for max reps Squat, for max reps Keep going for 5 full rounds, or 20 minutes whichever stops you first. * Team member “A” counts lunges while “B” commences sandbag carry.…

AMRAP 12 minutes: 7 burpee 7 pullup 21 double unders 3 sleeps to go ! Watch this space…

6am Heritage Deadlift 10 x 2 Check out Cath’s Dad – 225kg Deadlift.

AMRAP 20 minutes: 35 Squats 25 Pushups 15 Pullups

6am will be at gym – not Heritage. 30 Muscleups I’ve done this one before but definitely worth a second look…

5 minutes of Double unders 5 minutes of Clean and Jerk (40/30) 3 minutes of Double unders 3 minutes of Clean and Jerk 1 minutes of Double unders 1 minutes of Clean and Jerk

6am Heritage. Tabata Pushup 400m run rest 30 seconds from last person back. Tabata Situp 400m Run rest 30 seconds from last person back. Tabata Pullup/Burpee 400m Run rest 30 seconds from last person back Tabata Squat 400m Run