Saturday 31st August 2024

 

Dirty Thirty

• ·       30 Box jumps (24/20)
• ·       30 Jumping pull-ups
• ·       30 Kettlebell swings (16/12)
• ·       Walking Lunge, 30 steps
• ·       30 Knees to elbows
• ·       30 Push press (20/15)
• ·       30 Back extensions
• ·       30 Wall ball shots (20/14)
• ·       30 Burpees
• ·       30 Double unders

Option – upscale to 40 or 50 reps

Friday 30th August 2024

 

Gallagher & McDonald

2 Rounds

• ·       Run 200m
• ·       16 KB Swings (24/16)
• ·       16 Pull Ups
• ·       16 Front Squats (50/30)
• ·       Run 200m
• ·       14 KB Swings
• ·       14 Pull Ups
• ·       14 Front Squats
• ·       Run 200m
• ·       12 KB Swings
• ·       12 Pull Ups
• ·       12 Front Squats

Thursday 29th August 2024

 

Wide Grip Deadlift

• ·       5 x 4 reps

WOD

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists
• ·       50 KB Swings
• ·       50 Hanging Knee Raises
• ·       50 Goblet Squats
• ·       25 Burpees