Morning session
Buy In
500m row
10 pushups
10 situps
10 pullup
10 squats
Morning session
Skill
Gymnastics
Workout of the Day
5 rounds of;
20 wall ball
20 Kb swings
for time
Evening session
Skill
Front squats
3-3-3-3-3-3
on the last set its max reps at 75% of 1 rep max
Workout of the Day
AMRAP in 12min
6 false grip pullups/ring rows
9 dips/ pressups
12 squats
Scores – Lift/WOD
AM
Colin – 6.42 (3 rounds)
Lee – 12.35
Andy – 17.04
Chris – 9.51
Same – 11.09
PM
Rich – 80 -12 / 8 rounds
Leigh – 75 – 20 / 7rounds + Rows
Rach – 47.5 -16 / 10 + 2 pushups
Joel – 97.5 – 13 / 6 rounds + 4MU
Tim – 95 – 13 / 6 rounds +6 rows
Andy W – 70 – 11 / 8 + 2 squats
Jane H – 75 – 12 / 8 rounds
Lucy – 40 – 10 / 5 rounds +6 rows
Nick – 85 – 7 / 11 rounds
Well done from everyone today. Loads of PB’s today and what a way to kick start the new year.
A big thank you to everyone who came down today. We hit record numbers today and its amazing to see our community grow day by day. 🙂
