Monday 7th August 2017
Congratulations to everyone that lifted over the weekend. Awesome first comp for Whanganui Olympic Weightlifting.
Conditioning – 4 Rounds for time: 10 Squat Cleans 62.5/45 30m Walking Lunges Run 500m
Note: This one is a bit of a long wod today. RX standards are squat cleans for every rep, but feel free to scale to power cleans if needed.
Post Wod mobility – Foam Roll Glutes Quads
Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)
Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24
Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m
