Big thanks to Cherie for looking after the box for me yesterday & looks like good work in the box yesterday ..meanwhile in Whanga we had a fairly leisurely Sunday morning WOD -1 hour Kayak around the back of the Islands -checking out the cave (pity all the Tuataras are gone -grrr dumass smuglers!) then around "Clark", & back along the beach
Great to share it with two CFP members Andrew & Logan, who joined me down the beach @ 8am -& thanks for the bekky guys Monday: WOD "Lindy-Loo" REST DAY
some good times struck on "Karen" yesterday rx: Adam takes it out @ 9.15, Jared & Mark coming in nicely jst over 12min nice work guys First build 1-rep/max load on the Clean; holding strong form
WOD 1-rep Clean > 1-rep Dead-lift repeat every 30seconds for 10min ..................... "Karen" 150 WB -for time BRING LONG SOCKS & GLOVES-(onehunga weed)
WOD In-box: 4mtr Rope Climb (rx;upper body only) Ring-dip > Pike 5x 2min each -for total reps Outside: (in pairs) 60mtr Tyre flip > jump-thru 60mtr Wheel-barrow > 5 decline push-ups (every 10mtrs) 60mtr Run -AMRAP: 30min WOD
for ROM: 3x 10 GHD Back-extension (rx:10lb MB reach) 20 Pistols-alternating L to R (rx: butt to heel) for time: 5x 3 strict Pull-uos (rx: L-sit + 10k vest) 30 Sit-ups (rx: bal' tucks) 100mtr Sprint for reps: 7min Pull-up > Burppie > tuck-jump record each seperately An all male turn-out last night ..5 guys pumping iron with intensity in friendly competition ..nothing quite like it WOD DB Chest-press: build 6-rep best weight over 6 sets then : 10 1-arm Ring-row (per-side) 20 Box-jump 10 DB Chest-press (75% of 6-rep max) 20 Double-unders AMRAP: 25min 6x6 DB chest press WOD weight & rounds
Big thanks Mark for getting the 3 fans up thismorning.
Looking forward to seeing even greater output during the WOD now we have all that air! Welcome back to Joel, Troy & Trent -& awesome technique on the OHS last night buddy.
With a strong gymnastic training base Trent has developed incredible 'muscular adaptational response' -basically the ability to apply himself extremely well & quickly to any kind of movement. Just 16, total joy to coach, & incredible to watch in action |
CategoriesArchives
July 2018
AuthorLinda Begg |