WOD: Thursday

WODs January 1, 2020

Start your year of right and join us for the 1st WOD of 2020!! 7am-8:30am with Tom.

Partner or Individual workout
Incrementing ladder in 12 minutes of:
2-4-6-8-10-12…. of
Deadball over shoulder 45/30kg
Deadball front carry 10m
*If working with a partner, one members completes 2 Over shoulder, then carry, other partner will then complete the same round.

Rest 3 minutes. Then……
For time complete:
Descending ladder from where you achieved in the first effort.

*Aim to beat 12 minutes.

Photo: Saturday team WOD- smiles all around at the end of the WOD???

chris

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Attendance Challenge

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WOD: Saturday

*Please bring long socks if you are rope climbing. For time: 5 Rope Climbs 30 Fat Bar Shoulder to Overhead 50/35kg 30 Kettlebell Lunge 2 x 24/16kg 30m Sled Push 40/20kg(+sled) 30 Fat Bar Deadlift 50/35kg 30 Burpees (jump & touch) 30 Ball Slams 12/9kg 30 Shuttle Runs 10m 30 Toes to Bar *Perform in any order but you must complete the entire reps of the movement you’re on before proceeding. *Don’t stress if you can’t/don’t want to climb the rope – there will be an alternative!