Friday, 24/05/13

Friday, 24/05/13

NO 5am CLASS TODAY. All other classes as per normal timetable.
4 Person Team WOD (Similar to Regional Workout 11.6)
400m Run
20 Calories (Row)
30 Burpees
40 Kettlebell Swings (24/16kg)
50 Goblet Lunges (24/16kg)
400m Run – The team must also transport a plyo box and 20kg plate around the circuit. This can be done by an individual or combined effort.
All four athletes perform the entire workout. All  athletes begin the first 400m Run simultaneously. Any athlete can begin the row upon returning to the gym, they do not have to wait for their team mates to have returned. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movements. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for all 4 members to go through the workout.

Carrying stuff

Carrying stuff

4 Comments
  • Sam
    Posted at 03:36h, 24 May

    Uh, loving your workouts. Wish I were there for them! Have fun with this one!!

  • Jim King
    Posted at 11:02h, 24 May

  • Jim King
    Posted at 11:03h, 24 May

  • Jim King
    Posted at 19:38h, 24 May

    Open Gym
    JC
    Ian
    Leggend
    Kyle
    Rob C
    Dee 100 5rnds 30 (purple band)? Reg. 13.4
    Megan
    Mayhem 14:23 mod
    Dani B 14:54 mod
    Kate P 15:09 mod
    Sarah L 16:25 mod
    Bec G 14:50 mod
    Tim G
    Ash M
    Lana
    Patrina
    J-M 14:04 mod
    Sam T 14:20 mod
    Ax 6:23 rx “Randy”
    Tanz – Ax’s rock
    Shane T 16:30

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