The choice is yours - 'Fran' = fast and intense. 'Eva' = long, heavy, slog! If a full 'Eva' seems ridiculous you could always scale it to a 'Half Eva' or do 'Eva' with a partner?
Friday 6 Jul - 2 Rnd - 5 min Row, 4 min Dumbbell PushPress (20/15), 3 min Lunge Step, 2 min Ring Dip, 1 min Burpee. 3 min rest between rounds
The 5:45am session getting the WOD done with no power
Thursday 5 Jul - 'Hopper Deck'
The group chooses a WOD card from the deck. If everyone agrees then the group then does that WOD. If one person in the group says 'no' then everyone does 10 burpees and another card is chosen. This continues until everyone agrees on the WOD. However, you can only say no once.
Tuesday 3 Jul - 400m Run then 15-10-5 Thruster (40/30), Ring PushUp then 400m Run
Em and her partner after the Gold Coast Marathon
Strength - Snatch/OverHead Squat combo
Monday 2 Jul - 12 Min AMRAP - 12 Toes To Bar, 12 MedBall Clean, 12 KettleBell SumoDeadLift HighPull (32/24)
Strength - Thruster
Em C completed her first Marathon on the Gold Coast today in 4 hrs 39 mins. Truly epic achievement Em, well done! Garry got his first MuscleUp at Open Gym too!
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