Sunday, December 19, 2010



4 X 5min Rounds (With one min rest between rounds)
Rounds 1 & 3 are;

3 Power Cleans 60/35
5 Tyre Flips (Heavy)
7 Push Ups

Rounds 2 & 4 are;
5 Back Squats 60/35
5 Burpees
1/2 Gasser

No Equipment? Try this one;
lunges (Each leg ½ rep)
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1 comment:

  1. Yesterday I was lucky enough to be given the opportunity to train alongside up and coming UFC Fighter James Te Huna. When we arrived at EFG James was doing 5 minute sparring rounds with his trainers, each 5 minutes consisted of 1 minute with various people, so they went in fresh, James didn't. After a 5-10 minute break we went outside and did the WODS as above, I have to say it was tough and I'm conditioned to CrossFit, James isn't, so to be able to do what he did on Saturday, go from one training session to another was a clear reminder of what we are all capable of.....James all the best for your big fight in February.