WOD
Front Squat: 5-5-5-3-3-3-2-2 ..to finish: 20 Box-jumps 20 Push-ups 20 Air Squats ..5rounds for time
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with the early WOD & 13.4 all done in Puke early Friday mrng, & slow traffic just a distant memory we spend the arvo kicking back @ the beach then Thai for dinner @ Nakontong First thing Satiurday morning Stace & Cherie whip up a huge nutritious Frittata for brekky, while Luke & I whip the rings up for play Mark & Luke hit the surf after brekky then join the girlz for a cruisy back-yard WOD (actually the pic is from another day ..the surf wasn't quite this good ..but thats still Mark! lol) All a lil sleepy with the salt air, we did a "bite-size, backyard WOD" one thing we could agree on for the WOD was muscle-ups!! ..no surprise there Sat WOD: 10 muscle-ups > 50 sit-ups > 20 burpies > 50 sit-ups > 10 ring-dips > 50 sit-ups > 20 burpies > 50 sit-ups > 10 ring pull-ups > 50 sit-ups > 20 burpies > 50 sit-ups Sian joins us on Sat arvo, & starts her visit off with a leisurely run along the beach :)
Then Rob & Lorena arrive in the evening just in time to help cook a huge dinner Amy makes it down in time to join us for the Sunday arvo WOD: Run: to Clark island, through the water, Grovel: to the top of the Island, & back down Run: back to mainland, along to surf-club & back to batch ..or: swim back to batch along beach Thanks to everyone who was able to join us over the weekend ..good times! Hopefully next time we pick a more suitable weekend & more of you can join us! Everyone will be allocated a WOD partner. You must wait for this partner @ every new phase/exercise ...motivation & constructive feedback will be key OUTDOOR mixed WOD Pair up with someone of different strength, size or experience...
15 BB Push-press (50k) 3x 80mtr Sprint/Sit-ups (alternating) 2x 80mtr Tyre-drag (together) 1x 40mtr KB Farmers walk/ Walk-lunge (alternating) 15 BB Push-press (50k) ..to completion |
CategoriesArchives
July 2018
AuthorLinda Begg |