Yes, it is Monday - and this Monday is like Monday's of the past....
Throwing a great WOD your way, and we are loving every second of it, well, you will when your done!
First things first - due to the size of classes now, the time tables for the class will be as follows:
Warm-up :00 to :07
Burgener warm-up :08 to :12
Demo of lifts :12 to :15
Strength :15 to :30/35
Set up for metcon :30 to :35 if strength runs over to :35 above adjust accordingly
Metcon :35 to 55/00
Cool down :55 to :05 (of the following hour)
Strength:
Over head squats
3-3-3-3-3-3
Push Press
5-5-5
Metcon: (please note the levels)
Beginner - 25-20-15-10-5
Intermediate - 40-30-20-10
Advanced - 50-40-30-20-10
Wall balls 20lbs
Kettlebell swings 20kg
Box jumps 20in
Situps
4 comments:
Wow, what a great WOD! Loved it.
Holy Mackerel that was hard! 26:39 as Rx'd. Round of 50 and 40 KB swings were done with 24 Kg KB & about half of the situps were GHD situps. Good times!
80 Kg x 2 on the OHS
60 Kg on push presses
Great job everyone!
Yeah - that one at round 30 was brutal! AWESOME THOUGH AWESOME AWESOME!
80kg OHS
60kg PP
19:36 as Rx
That was horrible and I loved every minute of it!
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