Big welcome newest members: Sam, Georgie, Ryan & Gareth & welcome back Valisha, Derek & Shannon
WOD (CFP box-mix) Kipping Pull-ups > HSPU > Box jump > Power clean > Wall-ball > DUs > Ring dips > SDHP > Turtles > Pistols > MB: crunch>ext' 1min on each (1,2 or 3 rounds, -for reps)
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What a way to start the day! ..Excellent lifting in the early class thismorning, with high attention to technique bringing good power Special mention Tamra & surekha: taking it upto 80k & 75K -way to go ladies. Also Peter, who made a big beak-through in technique & positioning ..finally seeing a "locked in" strong, safe lift. Nice ..& intensity just kept building throughout the day with Rahna hitting 90k in the mid-morning class.. ..in the evening Luke & Kael power upto 160 & 170k
Top WOD lift over the day: Luke Flynn; with 3 consecutive lifts (as stated) ..@ 160k WOD 2min: max double-unders Deadlift: (build & stretch) then: 3-3-3-3-3-3-3-3 -take best weight lifted 2min: max double-unders WOD
20-16-12-8-4: OHS ring Dips (scale:bench+load) ...for time Fun on-board session yesterday; everyone with "ears on" & working hard WOD: “1 in every min”
GHD sit-up (rx= throw 10lb MB ) total reps DUs ½ total reps Rope-climb. meters climbed (weight vest:x2) DUs ½ total reps TTB total reps DUs ½ total reps Rope climb meters climbed DUs ½ total reps L-sit hold: parallettes. ½ total seconds held... (¼ if scaled) DUs ½ total reps Rope-climb meters climbed DUs ½ total reps -1min rest Repeat (2 rounds for total score) Practise: Pull-up variations ...strict, kipping, butterfly, weighted, wide-overhand, close underhand, weighted, L-sit WOD
10 DB Shoulder Press 15 decline Ring-row 20 Burpies ..5 rounds for time time/KB weight/decline foot height:cm Almost all classes will remain the same, but after various feedback the following adjustments have been made to the weekly TimeTable:
ON-BOARD (now called "BEGINNERS"): the Wednesday morining 5.15am session will change to Tuesday @ 6am. Thursday night & Sunday mornings will remain the same as usual. OG times altered: check schedule, & use it or loose it! WOD; Wednesday 9.30am: removed for now. Whoop whoop Kerryn North! ..who after much patience & practise, got her 1st full rope climb yesterday morning Way to go Kerryn ..a privelege being there to share it with ya What's Kael looking so stoked about? Almost to full pistols; med ball last step. Good output yesterday & one of those random days with most through in the morning. So lucky me got to join the pm boys 5.30 for the WOD ..thanks guys, an intense session, great energy, ..little sore today!
This Wednesday (6-2-13) is Waitangi day, schedule will be as follows;
7.30am: ON-BOARD 5.30pm: WOD WOD
KBS: 40-30-20-10 Run 100mtr every round Pistols: 40-30-20-10 Run 100mtr every round Push-ups: 40-30-20-10 Run 100mtr every round -for time Good session with all those "ON-BOARD" this morning, & great intensity from everyone in the mini-WOD! Diane & Ela: nice range on the TTB. Erin M & Ian: with powerfull Rope-whips Megan & Amy: showing awesome application & range while practising the OHS for the first time ...............................................................................
WOD 10 Push-press 20 Box-jump 10 L-sit Pull-up 20 Sit-ups AMRAP: 25min |
CategoriesArchives
July 2018
AuthorLinda Begg |