Strength - Push Jerk
Tuesday 10 Jul - 'Elizabeth' - 21-15-9 Squat Clean (60/40), Ring Dip
Compare to 19 Jan
Strength - Squat Clean
Strength - Squat Clean
Sunday 8 Jul - Open Gym 2-4pm
If you were keen to do the Mandorah Ride this year you may, or may not, know that registrations have closed, due to the number of entries and the limitation of transporting riders by ferry.
The organisers are having a meeting Tuesday night to review the situation, the solution may be to let more riders sign up but have them take a road trip to the start line.
If you have not registered but want to do the ride then email info@santostopendgranfondo.com.au and let them know that you would like to go on the standby list - do it NOW!
Saturday 7 Jul - 'Fran' 21-15-9 Thruster (40/30), PullUp OR 'Eva' - 5 Rnds - 800m Run, 30 KettleBell Swing (32/24), 30PullUps
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.
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