Warm Up
Max effort 500m Row x 1
3x3 dead lifts
Work out
15 - 12 - 9 - 6 Heavy Swings
15 metre sprint
30 - 24 - 18 - 12 Sit Ups
So it is 15 Swings short sprint, 30 sit ups,short sprint 12 swings short sprint 24 sit ups and so on until done.
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2 comments:
Everyone was a bit flat this morning so we just rocked the row and the deads then stretched and sat for a bit.
500m row
Chris 1:40.9
Robin 1:57.5
Errica 2:01.9
Brett 1:28.8
Deads
Chris 3x 90kg, 3x 104kg, 3x 117kg
Brett 3x 106kg, 3x 120kg, 7x 135kg
Errica 3x 48kg, 3x 55kg, 8x 62kg
Robin 3x 63kg, 3x 72kg, 2x 81kg
See you tomorrow!
Pm
500 row
Rhonda 2:00.0
Nicole 2:04.4
Deadlift 1RM
Rhonda 75kg
Nicole 67.5kg
Short WOD
15-12-9
KB Swing-Sit up
2:53 together
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