Reminder that this Saturday is open to anyone that wants to come along!
Location: South Perth foreshore
Time: 8am - 10am
Warmup
Continuous kettlebell sequence - don't worry if you haven't even seen a kettlebell before, we will spend time taking everyone through the movements before getting started and scale to your ability!
2 x snatch
Get down
2 x floor press
Get up
2 x overhead squat
2 x swing
Complete with other hand for 1 round - don't put the kb down!
3 ROUNDS
Circuit
Again, we will have substitute movements and scaled versions available for those who need it so don't be intimidated or shy!
25m sled drag
50m harnessed sled sprint
10 x tyre flip (sub is jump in / jump out = 1 rep)
10 x parallette pushups
50m sandbag carry (sub goblet KB carry, farmer walk etc)
10 x KB swing (sub air squats)
10 x ball slams
1 x rope pull @ 20kg + 10 x whip smash
10 x burpees
10 x KB squat (goblet, rack, deck etc)
3 ROUNDS
Get into the comments and make yourself known!
488 🎙️ QnA: Stronger AND Older? Athleticism vs Strength Focused & the BIG
Problem with High School Lineman
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STRONG Life Podcast ep 488 QnA: Stronger AND Older? Athleticism vs
Strength Focused & the BIG Problem with High School Lineman Brought to you
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1 week ago
6 comments:
looks awesome.
knee won't be up for a lot of that stuff yet but i'm looking forward to learning about some of the crazy stuff you just posted
great mate! we'll have a chat about your knee when you get there to make sure you don't compromise it.
we'll have other cool stuff there too like the sledges, slosh pipes, maybe a keg so you can try a bunch of other things :)
weather is looking mint, looking forward to a killer morning!
See you there Gusman.
Looking good Grover.
Hopefully I'll still be walking tomorrow after the footy tonight. Bloody charities! : ) Previous years I've come away with torn ankle ligaments and concussion! Woohoo! Get some................
it's ok jase you can join me on the cripple team haha
sledges sounds good, combining exercise with hitting stuff is always good
and a keg? doing tabata pints is probably the only exercise i can score more reps than you guys in ;)
oft debated in my head: what would hurt more - beers for time or beers for reps?
no doubt backed up with tabata puke and stomach pump gone bad.
haha
I've always liked,
"BOONY"
As many rnds as you can in 20 mins of:
2 middies light
2 stubbies mid-strength
2 pints full strength
Post rnds to comments
NB. This WOD may be performed on a QANTAS flight from Heathrow to Sydney after winning the Ashes! : )
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