FINISHING UP A BIG WEEK!

WORKOUT OF THE DAY

STRENGTH

Back Squat Volume

4 x 7 Reps at 60% of your 1RM for speed

4 x 7 3-point Row (each arm)

CONDITIONING

Odd Object WOD

9 minute AMRAP of:

8 Sandbag Cleans

16 Dumbbell Step Ups 22.5/15kg

24 Dumbbell Snatches 22.5kg/15kg

ACCESSORY

Abs

3 x 1 minute Planks

 

NEWS AND EVENTS

BLUE MOUNTAINS HIKE – Tomorrow some intrepid GEO explorers will be heading into the wild to conquer a 30+ km walk through the Blue Mountains.  You can still join us if you want. We’ll hitting the trail at 9.30am at Katoomba.  Message AB if you want to join us.

FRIDAY NIGHT LIGHTS – Next Friday night the 12 April we’ll be running our first Friday Night Lights for the year.  We’ll be creating teams of 5 with each person allocated a lift/challenge to perform.  It will be a pretty fun and casual affair – nothing too serious.  We’ll light up the barbie afterwards and have a beer.  Cost will be $20 a head to cover food/beverages and remaining funds donated to a local charity.

FIRST AID – We’ll be running a first aid course at GEO on Sunday 14 April from 9am until about 2pm.  Cost is $110. Message AB if you are keen.

 

 

About AB

Crossfit Coach

Posted on April 5, 2019, in WOD. Bookmark the permalink. Comments Off on FINISHING UP A BIG WEEK!.

Comments are closed.

%d bloggers like this: