Saturday, 02/01/16

Saturday, 02/01/16

Normal timetable resumes. Come in fired up to rip into 2016!
Taking a message from Khalipa in the following video – Do it for yourself. Do it because you want to be in better shape than 99% of the population, and have a good time doing it. Throw down with your buddies and enjoy the experience.

6am, 8am

Choice of two PARTNER WODs
– For both workouts one partner works while the other rests.
– “Schmalls” – each partner completes half of the workload for each new movement before moving on to the next movement as a pair.
– “McGhee” – partners rotate after each movement is completed.
A)
“Schmalls”
For time:
800m Run
2x
50 Burpees
40 Pull-Ups
30 Pistols
20 KB Swings (24/16kg)
10 HSPU
800m Run
or
B)
“McGhee”
AMRAP in 30 minutes:
5 Deadlifts (125/90kg)
13 Pushups
9 Box Jumps (24/20″)
7am
PARTNER WOD
“Schmalls”
For time:
800m Run
2x
50 Burpees
40 Pull-Ups
30 Pistols
20 KB Swings (24/16kg)
10 HSPU
800m Run
7am
Weightlifting

2 Comments
  • Jim King
    Posted at 11:17h, 02 January





  • Den
    Posted at 16:08h, 03 January

    Very inspiring video!
    Maybe we can organise CFK trip to a beach for a workout with swimming?

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