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WARM UP

4mins
10 Single leg squats
5 Windmills

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

WOD

Partner relay – 40min Cut off
60 Cal row
50 Wall balls 10/6kg
40 Toes to bar
30 Clean and jerks 60/40kg
20 Deficit hand stand push ups
10 Muscle ups

COMPETITORS

SESSION1

  1. Deficit Snatch 60×3, 70×3, 75x3x3
  2. Deadlift 60×5, 70×5, 75x5x3
  3. Front squat 60×4, 70×4, 75x4x3
  4. Snatch push press + Overhead squat ?x5+5×4

SESSION2

Ruuning, Refer to  http://vivendilab.com/page/3/ for full details

Aerobic Threshold Workout

5min easy jog warm-up

5 rounds: 6min ON w/ 2min OFF

5min easy jog warm-down

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.