Sunday Apr 3

[galapogos]

I'm back from NZ and back in business. 300 this Sunday?

[Bryan]

ok

[xarope]

not sure yet, I'm flying off midnight that day, and not sure what else I need to do that weekend work-wise yet...

[Canuck eh]

Here!

[galapogos]

So just the 3 of us? Where's Elliott, Sufian, Xian, Bruce?

[ElliottChow]

Back from china, good to go

[Ketua]

On lah!

[xarope]

any suggestions on WOD? I assume short and vicious is de rigeur, so if at TPY location, will be mainly KBs and rings for equipment, with running before/after.

[galapogos]

Something with more upper body and maybe swings since my entire lower body is DOMSing right now...

TPY Stadium 1630hrs. Cancel if rain.

[xarope]

Suggestion for WOD:

Prelude
Activation+Mobilization etc
Bench Jump 3 sets x1
1-arm pushup 3 sets x1 each side
Balance work 30s

300 WOD proper: 4s
4 rounds of 4 reps of X followed by 4 Burpees, where X=
Pullups
1H KB C+P (each side)
Ring Fallouts
Walking Lunges (each side)

Guesstimate ~6-8mins (open to suggestions about movements and order)

So goes like this:
4 pullups -> 4 burpees -> 4 (ea side) C+P -> 4 Burpees... 4 walking lunges (ea side) -> 4 Burpees -> repeat another 3 rounds

Epilogue
sprints or something...

[ElliottChow]

Guys im out this looks like something weve done a million times

[Bryan]

i m out too...Pull my muscle at my hip glute area...cant walk properly nw

[galapogos]

Phing, Keith, Bruce?

[Canuck eh]

I'm good to go still. Best to SMS everyone to confirm.

just 16kg KB's, right?

[galapogos]

Rings for fallouts, or ab roller too.

[galapogos]

300 cancelled today.