CrossFit Maroubra

Saturday, 7 July 2012

Partner WOD

Warm up

3 Rounds

Run 400
10 Squats; 10 Sit ups; 10 good mornings

Partner WOD

Complete the following in order

150 Wall balls
150 V Sits
150 KB Swings

One partner works at the movement while the other runs 200m; then swap until all three movements are completed.

Complete 800m Farmers walk or sandbag carry as a pair; one person working, the other walking beside.

1 comment:

Graeme7 July 2012 at 17:06
Rohan & Rachel 21:15 16kg KB
Lucy & Juli 15:49 Mod
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World Class Fitness

FITNESS IN 100 WORDS

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”

- Greg Glassman