WEDNESDAY WORKOUT OF THE DAY

CrossFit Auckland HIIT

5 ROUNDS FOR TIME

  • 5-4-3-2-1 Rope Climbs
  • 50 Double Unders  Single Unders
  • 5m Handstand Walk  Bear Crawl

Compare to September 21st, 2018

Then

3 ROUNDS

  • Single Arm Power Row x4 ea arm
  • Sumo Stance Good Morning x8

XLR8 Outdoor Fitness

MUSCULAR ENDURANCE

  • “CAROLINE SADISTIC”

QuickFit 30min Express Workout

10 ROUNDS FOR TIME

  • 10 Burpees
  • 10 Pull-ups 

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One Comment

  1. Jo May 8, 2019 at 3:06 pm - Reply

    5:45 XLR8

    Caroline Sadastic

    Sandbag squats
    10 rounds, going up 1, then 1,2, then 1,2,3 (you get the idea) with a pause at the bottom of the squat

    Push ups
    10 rounds, pausing at the bottom with chest off the ground

    Sandbag leg raises (kind of like a toes-to-bar)
    10 rounds, pausing with legs off the ground

    There were two rules as well:

    1) No complaining. Complaints would result in 50m of burpee broad jumps
    2) No breaking, putting down the bag, resting, giving up. This would result in 100m run with your sandbag

    There were tears. But no complaining or swearing from any of us…..and the tears were just me! That was very tough, particularly when you know if you break everyone got the penalty. On the plus side, it seemed we all enjoyed the respite from whatever we were doing to take our wee sandbags for a jog down the driveway. I think we had seven breaks over the three movements.

    I had to sub out for ab mat situps on the last piece as my back was having none of this feet off the ground mallarkey. I think we will all be VERY sore tomorrow, and sleep like the dead tonight.

    Well done with taking us through this one Harry. It was a doozy.

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