WOD -
6 Rounds
15 x Overhead Squats (increasing weight)
Dead Hang Chin Ups Between Sets
6 Rounds
8 x Back Squats (increasing weight)
Kipping Chin Ups Between Sets
SCHWARTZ'S CROSSFIT MELBOURNE
Saturday 7th November
WOD
2 x Run
9 Rounds
9 x Chin Ups
9 x Sumo Deadlift High Pulls
9 x Knees to Elbows
Then
2 x Run.
Below the morning class are looking good working through some swings.
Thursday 5th November
WOD -
5 Rounds
1 x Run
15 x KB Snatches
10 x Chin Ups
5 x Muscle Ups
Jared leading "Asylum for the Insane".
You Yangs Regional Park.
Wednesday 4th November
WOD -
25 Mins Max Rounds
3 x Snatch (115 pounds)
6 x Front Squat (135 pounds)
9 x Overhead Squat (95 pounds)
12 x Chin Ups
The final 8 females and 10 males work through the final 'chipper' workout at last weeks Challenge
Tuesday 3rd November
WOD -
Increasing Shoulder Press
Dead Hang Chin Ups Between Sets
Increasing Push Jerk
Then
2km Row for time.
The boys have a go at the 3rd WOD from last weeks Challenge.
12 Mins Max Rounds - 5 Chin Ups x 10 Push Press x 20 Air Squats.
Monday 2nd November
WOD -
"Chief"
5 Rounds
3 Mins Max Rounds
3 x Power Cleans (60kg)
6 x Push Ups
9 x Squats
1 Min Rest Between Rounds
The girls attack the 3rd WOD from last weeks Challenge.
12 Mins Max Rounds - 5 Chin Ups x 10 Push Press x 20 Air Squats.
Saturday 31st October
WOD -
2 x Run
400m Row
1 x Run
800m Row
1 x Run
400m Row
2 x Run
800m Row
The guys work through some heavy 1RM deadlifts from last Sundays challenge!
