Thu 17 Apr

Posted: April 16, 2014 by ollyoz in Uncategorized

Warm Up

Run 400m

4 rounds of

5 Squats

5 Push Ups

5 Sit Ups


Rowing efficiency.  Find a steady strong pace to stick to!


Five rounds for time of:
Row 500 meters
Weighted Push Ups – (substitute for Bench press), 15 reps.

  1. Still upper body only!

    Shoulder Press (7×3) 45-45-45-50-50-50-52.5Kg
    Muscle Up 5-4-3-2-1
    Strict Pull Up 10-9-8-7-6-5-4-3-2-1

  2. dave h says:

    Great end to a hard leg week, flush out the legs with a spot of rowing and finish of our arms with weighted push ups.

    WOD with help from Steve’s young man, excellent and precise placing of the weight

    16:11 (10kg)

  3. donna says:

    Is anyone going today?

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