Tuesday, November 8, 2011

Like Black Caviar this horse displayed grace, balance and raw power at the running workshop on Saturday.

Workout of the day

20 min AMRAP:
Alternate Run/Row 200m
10 Ring Dips
20 Squats
10 GHD Sit-ups
1 Rope Climb

Running workshop with Thommo

Max Deadlift

Andy overseas with B on a posting 6 months in, hope all is good guys!

Teams of 3:
Row 5km per team
Each team member must complete 4 prowler trips before each row (40/20kg)

Speals

Strict Press
5 x 1

Takeoff 2

6 minute AMRAP:
6 Dishrocks
12 Boxjumps
24 Double-unders

Rest 2 mins REPEAT

20 minute AMRAP:
1,2,3,…
Muscle-ups
Wallwalks

Takeoff

4 Rounds for Time:
400m Run
40m Farmers Walk (32/16kg)
6 Power Cleans (70/40kg)
3 Forward Rolls