For time:
0-5 min:
Row 1000m
then
EMOM 5-15 min:
10 Sit-ups (strict)
then
15 min-until completion:
100 Ball Slams 12/9kg
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WOD: Tuesday
Reminder we have a reduced timetable this week.Open gym and WOD options available.7:30-8:30am with Mark. Suggested WODs.Pick 1 or more of the suggested WODs below. Aim to mix over the next week (E.g. Not all weightlifting sessions) A. Four rounds for time:Run 360m20 Kettlebell swings 24/16kg10 Pull-ups B. 4 x 8-10 Reverse front rack lunge (per side). *Complete all reps on one side then the other. * Pick a challenging weight that allows for quality movement.* Aim to hold weight across all sets. C. Weightlifting 2 cycles: 0-4 minutes: light weight5-9 minutes: moderate weightAlternate every 30 seconds:1 Power Clean & Push Press 1 Clean & Jerk Rest 1 minute 10-20 minutes:1 Clean & Jerk (or push press)**Increment as good movement allows.*Pick your strongest movements – power or squat Clean, push press or jerk.