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Masters Class every Tuesday last week we focused purely on balance, mobility & stretching. So this week the Masters class ramped up the intensity a little  This is my Dad; who bought me up with a good gymnastic base, & taught me "if something is worth doing, it's worth doing properly!" Thanks pop, hope I'm a fit as you @ 72. 
WOD 12 BB Push-press 14 Ring-row 16 Pistols p/s 18 HR Push-ups 20 KBS -American AMRAP: 25/40min 
40min 25min
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WOD: 'McCluskey' 9 Muscle-ups 15 Burpie Pull-ups 21 Pull-ups 800mtr Run ..3 rounds for time 
WOD 25 BB Power Clean 25 Elbows > Knees 25 BB Jerk 25 TTB 25 BB Clean & Jerk 25 strict/straight TTB -for load & time 
WOD 21-18-15-12-9-6-3 OHS (rx:50/30k) Ring Dips ...for time 
Anzac day 'All In' partner WOD 50mtr BB Waiters walk 50mtr Tyre flip + jump thru 400mtr Run: 200mtr forwards + 200mtr backwards 100mtr Bag carry 60kg 40 jump the bag (over&back=1 count) 10 TTB 400mtr Run: 200mtr forwards + 200mtr backwards ...For time Bag carry & run is done with your partner If one of your pair finishes ANY exercise before the other: go straight to the cage & perform as many Pull-up > Push-up reps as possible (these reps will count as seconds deducted from your final finishing time) 
WOD: "ROSA" 10 HSPU 400mtr Run ..five rounds for time 
NOTE TO ALL MEMBERS:
Remember this Thursday is Anzac day. We will meet for an "all-in WOD" @ 8.30am only this Thursday ..both beginners & mainstream all in together ..gonna be a fun one! Back to normal schedule on Friday. Big welcome to Rachel & Steve who joined in the On-Board early WOD this morning, & a big thumbs-up to my daughter Isla; 1st time on the ropes, powering to the top & doing Mum proud 
WOD -mainstream 3 MINUTE MAX-OUT L-sit (parallettes) -longest time held Burpies -max reps Pull-ups (strict) -max reps Dus -max reps Air-Squats -max reps Push-ups -max reps Rope-climb -max climbs L-sit (rings) -longest time held ..3minutes on each + 2min breaks between each 
WOD 'Linda' (aka: 3bars of death) 
10-9-8-7-6-5-4-3-2-1 Dead-lift (1.5 x bodyweight) Bench (1 x bodyweight) Clean (.75 x bodyweight) ...for time 
WOD 'Fran' (44/29k) 21-15-9: Thruster > Pull-ups ..for time  RX: Wayne,Rob, Linda, Andrew |
CategoriesArchives
July 2018
AuthorLinda Begg |
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