double wod Saturday 24th january

WOD

In pairs: alternate between movements after partner finishes 1st movement. Score is total accumulative of 2nd movement. i.e.. 110 KB Swings

AMRAP in 6 mins:
15 cal row...
KB Swings (24/16kg)
REST 3 mins

AMRAP in 6 mins:
40m Sled push (80/60kg)
Abmat situps
REST 3 mins

AMRAP in 6 mins:
50 Double unders
Front rack lunges (50/30kg)
REST 3 mins

AMRAP in 6 mins:
200M Run
Wall balls (9/6kg)

**BOGAN WOD 830am Australia DAY**
Dress Up as a bogan!!!

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BWOD


@ Seacliff


Intervals - 'stairway to hell'
max effort singes
walk down recover
max effort doubles
walk down recover
x 5

Ramp chipper 'ripper'
15 air squat + 10 pushups
1 length ramp
15 air squat + 10 pushups
1 length ramp + 1st zig zag
15 air squat + 10 pushup
1 length ramp + 2nd zig zag
15 air squat + 10 pushup
1 length ramp 3rd zig zag
cash out - seacliff loop