Saturday 6th June 2015

Saturday 6th June 2015

Warm Up – Game, MedBall passes

Conditioning – In Pairs, with one athlete working at a time:

16 Min AMRAP: P1 – 10 Goblet Squats P2 – 10 Ring Plank Hold (swap)

P1 – 10 KBS 24/16 (5 left, 5 right) (swap)

200 m Sprint (swap)

Post WOD Mobility – Thoracic, Samson, Smashing

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Saturday 24th August 2019

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

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

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

33 Hatrick St West, Whanganui, 4500, New Zealand

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