Rescue Run 17

Partner WOD:
Walk up Mt Victoria with a 16kg KB
Push-ups while partner runs
40m uneven terrain run @16kg
Sit-ups while partner runs
60m uneven terrain run @16kg
Squats while partner runs
100m uneven terrain run

100 KB swings (sets of 10) @16kg

Later:

3x6 Face pull
5x5 DB Bench @24kg
4x6 Chin-up
3x12 Incline DB Bench @16kg
3x15 Single arm row @16kg
3x12 shoulder press @25kg
    12 Rear delt raise @5kg

Rescue Run 16

3x6 Hamstring curl
5x8 Back squat @75kg
4x12 Reverse lunge @50kg
3x15 RDL @60kg
4x15 Assisted Russian hamstring curls
   15 Leg extension
2x30 Standing calf raises @20kg

Rescue Run 15

3x8 Hip Thrusters @40kg
5 x 8 Front Squat @60kg
4 x 6 Trap bar Deadlift @80kg
4x15 Bulgarian split squat @20kg (w 20 sec iso hold to finish)
3 x 25 Air squats (fast)
      25 Reverse hypers

Rescue Run 14

3x6 Face pull
5x5 DB Bench @24kg
4x6 Chin-up 
3x12 Incline DB Bench @16kg
3x15 Single arm row @16kg
3x12 shoulder press @20kg
    12 Rear delt raise @5kg

Rescue Run 13

3x6 Hamstring curl 
5x8 Back squat @70kg
4x12 Reverse lunge @50kg
3x15 RDL @60kg
4x15 Assisted Russian hamstring curls
2x30 Standing calf raises @20kg

Rescue Run 12

Rescue Run Bootcamp at Eden Park

9-1 Push-ups with partner
200m o/h sandbag walk @15kg - partner bear crawls (swap as needed
sandbag squat and throw to partner until all groups finished

10-8-6
Air squats
Burpees
Sit-ups

running with sandbag between stations (some stairs)


Firehose station (unroll and pack away) 
First aid station
Navigation station (run and find wifi signal to use gps)


Final Challenge:
Stadium run with 3 sets of stairs up and down each side of stadium.

Rescue Run 11

3 rounds for REPS:
45 sec of each movement, 15 sec rest
Jump Squats 30-35
Hanging raises 20+
Bear crawl 50m 
Push-ups (on neuro grips - unstable) 6
Jump lunge R, L, squat to broad jump 8-10
Burpees 10

then:

5 min EMOM of modified Cindy:
5 Lat pulldown 42kg
10 push-ups (incline)
15 squats