by Sam | Jun 25, 2018 | WOD
Mains 60 minute CAP! 400M Run 20 Burpees 400m Run 19 Burpees * Each Round Burpees decrease By 1, Run stays at 400m. ie. 20,19,18,17,16………..3,2,1 RookieFit 20 min CAP! In pairs 200m Run 20 Burpees 200m Run 18 Burpees * Each Round Burpees decrease By2,...
by Sam | Jun 24, 2018 | WOD
Mains In pairs: 5 Rounds each for time: 24m walking lunge Every 5 steps complete 5 db thrusters. THEN 12m bear walk Men – 20kg Female – 15kg RookieFit 22 minute AMRAP In pairs Row 300m Run 200m One works , One rests! Go HARD! ...
by Sam | Jun 20, 2018 | WOD
3 Rounds 200m run 15 k/s @ 32/24 15 kipping!!! c2b pull-ups 15 k/s @32/24 15 t2b 5 Rounds 60 seconds work 60 seconds rest 20 hollow rocks remaining time – v-ups score = v-ups...
by Sam | Jun 19, 2018 | WOD
Mains Mainsite 15/6 Tabata For max reps at each station: Dumbbell shoulder presses Weighted jumping lunges Ring dips Weighted walking lunges Push presses The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest...
by Sam | Jun 18, 2018 | WOD
Mains 6 Rounds Min 1 – 10 Front squat @ 90/70 (from floor) Min 2 -18 /16 Cal. row Min 3 – 30 air squats Min 4 – 50 double unders RookieFit 4 Rounds Min 1 – 10 Goblet squats Min 2 -15/12 Cal. row Min 3 – 25 air squats Min 4 –...
by Sam | Jun 17, 2018 | WOD
Mains 10 Rounds In 60 seconds complete: 10 burpees over the bar Max reps of power snatches @ 70kg/47.5kg Rest 2 minutes between rounds.
