ANZAC DAY
8am and 9am classes only today.
“McDonald and Galagher”
2 rounds for time:
200m Run
16 KB Swings (24/16kg)
16 Pull-Ups
16 Front Squats (50/30kg)
200m Run
14 KB Swings (24/16kg)
14 Pull-Ups
14 Front Squats (50/30kg)
200m Run
12 KB Swings (24/16kg)
12 Pull-Ups
12 Front Squats (50/30kg)
(by Jamie Zimmerman and Jimmy Wright)
PTE Galagher & LCPL McDonald...
Note:
ANZAC DAY, Wednesday 25/04/18
8am and 9am sessions only
"McDonald and Galagher" (solo or partner)
A)
Deadlift
6-6-6
B)
Bench Press
or
Shoulder Press
or
HSPU
6 x 8
...
A)
OTM x 6
6 DB Z Presses
12 Situps
B)
Incrementing AMRAP in 6 minutes:
Ring Dips (^Strict)
Power Clean
- add 1 rep to each movement every round
C)
OTM x 6
12/10 Cal Row
AMRAP Box Jumps (24/20")
...