Dead Centre

Yip, 18.1 still has us feeling like....

CONDITIONING

For Time: 

50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (70/47)
15/12 Calorie Row or Bike (or 200m run) after each round.

Works like this: 50 sit-ups, 25 deadlifts, 15/12 cal row/bike; 40 sit-ups, 20 deadlifts, 15/12 cal row/bike etc. 


SKILLS

Alternating EMOM x 12 Minutes:

Odd Minutes: 8-12 Kipping Handstand Push-ups*
Even Minutes: 30 Seconds Max Double Unders

Scaling options:
* Wall climbers / Handstand holds



For OPEN competitors, take it easy today. Scale down the weight and don’t push too hard. 


Box Bulletin Board:

1) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

2) OPEN Gym on Fridays 6-7pm and Saturdays 12:30-2:30pm.