WOD: 12min cap
12*9*6* Pwr Snatch 50/35
*20 sit ups.
12/9/6 OH squat/knee to elbow rest
For those who are keen, we have a ZUU class tomorrow at 8:30am. Come in for a jam, and test yourself!
#CrossFitWhangārei #WolfPack #ZUU #GAT
Interval day: 10 rnds of either run 200m, 20/17 cal row or 15/12 cal bike then 10 Box jumps rest 1.30 between rounds (choose your weakest movement and do that) the run, row, bike should be hit hard. Strongman outdoor Sled push 200m, drag 200m, tyre flip x 10 alternate these with 10 Lsits, 10 GHDs, 20 sit ups, 1min plank holds.
WOD: DT (today is all about grip) 5 RFT
12 Deadlifts 70/45
9 Hang power cleans
6 Push jerks
Strength: Deadlifts work up to a heavy triple between sets complete 100m Farmers carry and 5 Heavy Deadballs over the shoulder.
Strength: 20mins to do 5 rounds of 10 KB swings,10 snatches (each arm) 10 OH squats (each arm). Sets are unbroken so rest as needed, choose your own weight.
WOD: 25min EMOM
1) 250/150m Row
2) 15/12 Box Jump overs
3) 12/10 KB swings 28/20kg 4) 40/30 Double unders
5) 12 C2B/Pull up