Tyre Jumping at night!
Tuesday 28 Dec - 5 Rnds - 1 Squat Clean, 1 Push Press, 1 Back Squat, 1 Push Press - 7 times through
Nick in Afghanistan, photo by Bruce.
Bar weight? As heavy as you can go. Weight from each round will be added together for final score. Rest as required between rounds.
Monday 27 Dec - Tyre Jump, PullUp, Walking Lunge, Toes To Bar, Back Extension, GHD SitUp, WallBall, DB Hang Clean(15/10), Burpee, Double Under
Rum Medballs and Kettlebell by Mel!
1 minute at each station, 1 minute rest between each station. Total reps is score.
CFD is Open Mon-Thur this week for all 7 sessions each day!
CFD is Open Mon-Thur this week for all 7 sessions each day!
Sunday 26 Dec - Park WOD
Practice - Double Unders
WOD - 12 Min AMRAP - 7 Double Unders, 7 KettleBell Swings, 7 Burpees
Alternate WOD - Go for a REALLY LONG bike ride!
Saturday 25 Dec - Park WOD
Practice - 1 Legged Squats
WOD - Run 400m, 100 Squats, Run 300m, 75 Squats, Run 200m, 50 Squats, Run 100m, 25 Squats
Alternate WOD - Go for a REALLY LONG walk
Alternate WOD - Go for a REALLY LONG walk
Friday 24 Dec - Park WOD
WOD - Tabata Sets - 20secs work 10secs rest for 8 sets of the following - PushUps, SitUps, KB Swings, Burpees
If you don't have a Kettle Bell swing anything heavy - dumbbell, brick, anything??
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