WOD – Tuesday 10 May 2016

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On Friday 27 May, at 7.15pm we will be running a social comp, made up of teams of 4.  This is not a hardcore comp.  It is more about getting everyone together, meeting new people and having a hit out with a few different WODs.  All workouts will be scaleable so there is no excuse not to come.  You may notice on Facebook that some people have enthusiastically started organising teams.  Don’t be put off by this.  There is a small group of members doing a team comp later in the year and this is a perfect opportunity for these people to train together in their teams.  It is not essential that you are allocated to a team prior to the night.  I will sort out teams at the beginning of the session.  

We will likely run for at least 1 1/2 hours.  We will be charging a fee to participate – $5 for GEO members and $10 for non-GEO members.  All money raised will go towards the purchase of new equipment.  Feel free to bring some refreshments to consume after the WODs.  Hope to see you there.

WORKOUT OF THE DAY

GYMNASTICS

90 sec Plank (on forearms)

STRENGTH

2 Push Press + 1 Push Jerk

METCON

4 rounds for time of:

10 Ring Dips

15 Wallballs

20 HR Push-ups

***Scale ring dips to to strict dips on rack, or eccentric dips (jump into lock out then lower slowly) 

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About AB

Crossfit Coach

Posted on May 10, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on WOD – Tuesday 10 May 2016.

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