WOD Monday 20/07/2015

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King William getting the tight shoulders released!!

Congratulations to the CF 4551 gang who tackled the Kokoda trek over the weekend, it was great to follow your progress and regardless if you finished or not all deserve a big pat on the back. From everyone at the box, well done and enjoy your rest :)

For time:
50-40-30-20-10 reps of:
Double unders

30-25-20-15-10 reps of:
Wallball shots, 10kg (6kg)

15-12-9-6-3 reps of:
Deadlift, 90kg (60kg)

Eg.
50 Double unders then 30 Wallball shots then 15 Deadlifts
40 Double unders, 25 Wallball shots, 12 Deadlifts
30 Double unders, 20 Wallball shots, 9 Deadlifts
and so on…

-If scaling WOD scale the loads.

Post loads and time to comments.

   
 

   
 

8 Comments on “WOD Monday 20/07/2015

  1. Appreciate the support from Mick and Tamara and the family of 4551 your awesome and huge congrats to our team and Carolyn’s Team

  2. Quote of the day,
    Ole 75%
    As if can get double unders and I fuckin hate wall balls who cares what the last one is!!!
    Reckon you may get 50% tomorrow coach!

  3. Congratulations to all the people who did the Kokoda challenge …well done,

    Hey Merv don’t worry about the DU’s mate you should be perfect after doing 150 :-)

  4. Well done morning crews, great to see Scotty and Gill hobbling in for some mobility.

    Awesome to see Josie back in today, you did awesome!!

  5. Coach Justin four times Kokoda finisher incredible :)

  6. Home wod
    10 deadlift 70kg
    10 back squat 70kg
    15 press ups
    20 sit ups
    5 rounds