• Sergiy Gabbe

Friday 3 May 2019

Fittest 3 people:

- 30-40 min body flush: row, ride, walk

- 20 min of mobility/stretching (ROMWOD)

- Bulk water (like every other day)

- 1 hour of full relaxed down time to yourself

-Good food

- Prepare yourself for the entire comp day (food, water, equipment, shoes, Rope, googles, towel, spare everything)

- Early sleep with minimal/zero screen time (phone, tv etc) after dinner.

Everyone else:

In pairs..

For Time:


DB Thrusters (2x22.5/15kg)

DB Burpee Box Step Overs (2x22.5/15kg - 24”/20”)

*Share the workload evenly, but in whatever rep scheme you’d like.

61 views0 comments

Recent Posts

See All

Sunday 01 Aug 2021

Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run

Saturday 31 Jul 2021

Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret

Friday 30 Jul 2021

Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc