partner wod

there is nothing better than a great partner wod.

In Pairs Complete the following each.

Run 400m

30 Burpees

30 Barbell GTOH 40/20

30 OH Situps 10/5

90m Walking Lunge (10/5)

100m run

Rules Partner 2 cannot start run until partner run has started burpees- it is then first to finish. Partner 2 cannot overtake partner 1.

Workout is total time to finish.

Tabata this

A) Mobility / warm up 

B) Tabata this 

Pull ups 

kettlebell swings

double unders 

OH squats

Perform 8 sets of 20secs work 10 sec rest for each exercise 

C) hollow hold

CrossFit - "The Mental Fight" with MMA fighter Eric Cusson by Again Fast...

A) Mobility

B) cleans

3,3,3,3,3,3,3

C) 3 rounds

30 cleans

30 burpees

Last week of Primal strength and conditioning

Please now follow www.crossfitbournemouth.com this page is now live and running.

A) mobility

B) nancy
5 rounds for time
400m run
40kg OH Squats x15

c) Tabata hollow rocks

Games Wod

The plague has landed in Bournemouth, are you ready for it.

A) Mobility

B) 21, 15, 9

for time

140kg dead lift

30" box jump

C) 100 twists @ 10kg

30 OH Sit ups