Monday, 11/01/16

10 Jan Monday, 11/01/16

This Saturday we will be running the “Open 15.5” workout as we would for heats on a comp day. There is a booking sheet at the gym to nominate a time slot for you to complete the workout. You can text or email me as well to book that in for you, or get someone else to do it for you if you can’t get to the gym in the next few days. You will need to warm up prior to the workout in your own time. There are eight spots available for each of the eight time slots which are:

1) 5:40 – 6:00, 2) 6:05 – 6:25, 3) 6:30 – 6:50, 4) 6:55 – 7:15, 5) 7:20 – 7:40, 6) 7:45 – 8:05, 7) 8:10 – 8:30, 8) 8:35 – 8:55am.

There will still be a Barbell Free option and Weightlifting at 7am as per the normal timetable.

Monday WOD
A)
Dirty 30
For time, 30 reps of each:
Box Jumps (24″)
Jumping Pull-Ups
Kettlebell Swings (16kg)
Lunges
Knees-to-Elbows
Push Press (20/15kg)
Back Extension
Wall Ball (9/6kg)
Burpees
Double Unders
B)
4 x Superset
8 Dips
8 Alt. Dumbbell Power Snatches

Henry with his 7am peeps