Thursday, December 29, 2011

Workout of the day

6 rounds for load & time:
6 Front Squats
30 Double Unders

4 Rounds For Time:
10 Squat Clean Thrusters (60/40kg)
20 Box jumps
30 Hand Release Push-ups
40m Bear Crawl

Free range Chital venison

20 min AMRAP:
5 Wall Walks
10 Deadlifts (70/50kg)
15 Bar Jumping Burpees

Merry Xmas team have a safe and relaxing break!

Partner Fran
42-30-18
Thrusters 42.5/30kgs
Pullups

For load & rounds:
10 minute AMRAP
2 Snatch
3 Muscle-ups

Team plank war

For time:
50 Double Unders
200m Run
20 Front Squats (70/45kg)
200m Run
30 GHD Sit-ups
200m Run
20 Front Squats (70/45kg)
50 Double Unders

Mikey recovering during "Wood"

10,9,8,…1
Power Cleans (60/40kg)
Alternate Farmers Walk (32/24kg) & 7 Ring dips between sets of cleans