Regular today class at 5pm (no CF Kids today)
Note that there will be one class only tomorrow at 8am for the public holiday. It's a workout in teams of three so grab a couple of buddies and come and get some. If you don't have...
A)
OTM
Press
1-1-1-1-1
B)
E90S
Push Press
3-3-3-3-3
C)
E2M
Push Jerk
5-5-5-5-5
D)
Incrementing AMRAP in 5 minutes:
1 Ring Dip
5 Double Unders
2 Ring Dips
10 Double Unders
3 Ring Dips
15 Double Unders
etc.
...
A)
0:00 - 15:00
AMRAP
50 Wall Ball (9/6kg)
200m Run
50 Hang Power Cleans (40/25kg)
200m Run
B)
15:00 - 20:00
Power Snatch
5 RM
C)
20:00 – 25:00
Power Clean
5RM
Score = reps + 1 rep per kilo on 5RMs
...
Normal class at 5pm (no CF Kids class)
E3M x 8
5 Bench Presses
10 DB Bent Over Rows
50 Double Unders
(there will be subs on the board if your calves are tight from Tuesday)
...
A)
AMRAP in 10 minutes
10 Cal Row
5 LH KB Thrusters (2 x 16/12kg)
5m OH Lunge
5 Toes-to-Bar
5 RH KB Thrusters (2 x 16/12kg)
5m OH Lunge
- one KB is held in front rack while Thrusters are performed with the other hand
B)
E20S x 10 minutes
1 Deadlift
(no dumping)
...