Representing CFP @ NewcastleStrength
Deadlift
3,3,3,3
Athletes that competed at Newcastle, Perform Bergener warmup with PVC & work on OHS with PVC. Take your time with these guys. Use the movements as an active stretch "DO NOT ADD WEIGHT"
WOD AMRAP 20 (Newcastle AMRAP 15)
12 KB Swings 24/16kg
6 Push-Ups
3 Burpee Pull-Ups
100m run
(Newcastle athletes sub Air squats for Swings, do ring pushups & regular burpees "no pullup")
On the run, rotate butt kicks, knee highs & laterals. Do not sprint..
5 comments:
Deadlift: 3-3-3-3
150kg, 150kg, 150kg, 155kg (PB)
AMRAP 20Mins
8 Rounds + 12 Reps
Steve
I've been out of action for a month. Was keen to smash this WOD.
Deadlift
80kg, 90kg, 100kg, 110kg
AMRAP 20 mins
10 Rounds @ 17.5kg D/B swings
Forgot to add; SCALED Burpee pullup, Jumping pullup after burpee.
AMRAP 20Mins
8 Rounds + 12 Reps
Thankyou for giving us a recovery session Glenn, really appreciated the effort you put in to looking after us :)
WOD As Rxd Time:
10 meters short of 10 rounds..
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