Saturday 10th Oct - 20 Rnds - 5 Burpee (onto plate), 10 DoubleUnder, 5 Plate Ground To OverHead (20/15)
BBQ Breakfast after the 8am WOD this morning. Not for any reason, just to hang out after the WOD and eat delicious eggs, bacon and oranges.
Thursday 8 Oct - 100 Goblet Squat (24/16), 75 KettleBell Swing (24/16), 50 DeadLift (75/50). Every Minute, On The Minute - Odd - 10 SitUps, Even - 10 Lunge Step
Super Coach Sammy worked very hard last weekend to finish 2nd at Demarc.
We are all very proud of you Sam and love following your competition success!
Strength - Turkish Get Up
Wednesday 7 Oct - 0-7 Min - 1K Run, 7-15 Min - 1RM Press, 15-22 Min - 1K Run, 22-30 Min - 1RM Push Press
Tuesday 6 Oct - 'Fight Gone Bad' - 3 Rnds - 1 Min WallBall, 1 Min SumoDeadLift HighPull (35/25),1 Min Box Jump, 1 Min PushPress (35/25), 1 Min Row, 1 Min Rest
Most of the September On Ramp Crew - a soccer team and some funny Irish guys!
Compare to 11 April
Strength - Front Squat
Monday 5 Oct - 7 Min AMRAP - 5 Strict PullUp, 10 Bench Press (50/35), 20 Box StepUp. 3 Min Rest. 7 Min AMRAP - 5 Toes To Bar, 10 PushUp, 20 Squat. 3 Min Rest. 7 Min AMRAP - 5 Bar MuscleUp, 10 Dumbbell Push Press (15/10), 20 Pistol Squat
Check Mhairi out putting her functional fitness to work on a cattle station near Mackay, QLD!
Strength - Bench Press
Strength - Bench Press
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