OB WrmUp: Air-Squat > Inch-worm > heel-butt > Bear-walk 4wrd/bckwrd > Toy-soldier. SKILL: Hollow position. Hollow-rocks > Ext' circle-backs. S&C: Build 3-rep max: BB Military Press WOD: 10 OHS > 15 Push-ups > 100mtr Sprint ...AMRAP: 15min MAINSTREAM WrmUp:Strict Burpies>Walk Lunge>Ext' circle-baks>Bear Walk. SKILL:Hollow>Mantis.W'wipers. S&C:10-8-8-6-6 reps, BB Upright-Row
WOD: 10 Ring Dip/L-raise > 20 Box-jump > 300mtr Run hill ...AMRAP: 25min
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Warm-up 2x: 20 Air-Squats > 25mtr Inch-worm > 10 Burpies
Strength 2x: max reps Strict Pull-ups > max reps heavy Turtles WOD: "GRACE" 30 Clean & Jerk (61/43k) So the CrossFit Gymnastics course was Awesome. Our main instructor was Chuck from GFX CrossFit in the states, & right-hand man for Jeff Tucker. Met & worked with lots of great coaches from all over Oz, & learnt heaps of new progressions, scales & coaching tools to bring home & share with you all Big thanks to Stace for taking care of the box in my absence. Posting the WODs & inspecting all your scores is making me homesick ..Am badly missing my CrossFit Puke' family & can't wait to get home to NZ! See y'all tomorrow! XXX Linda WOD: (OB & Mainstream)
"SKIP, WHIP & FLIP" 10 TTB > 20 DUs > 30 Rope-whip > 40 Tyre-flip AMRAP: 35min Strength: Bench Press: build 3-rep max
WOD: KB Swiing (16/24k) > Box-jump (60/75cm) > Wall ball (14lb-9ft/20lb-10ft) > Rest ...1min each station, 5rounds for reps WOD games
1: "FRAN": Thruster (45/30k) > Pull-ups ..21-15-9 for time (refer: 10.6.13) 2: In Pairs complete: 150 Burpies > 150 DUs > 150 Sit-ups/Plank WOD: "3-min max-outs"
1:L-sit (longest hold) > 2:Burpies > 3:Strict Pull-uos > 4:Double-unders > 5:Air Squats > 6:Push-ups > 7:Rope-climb > 8:Sit-ups 3min working > 2min rest after each FUEL THE FIRE, BURN THE FAT!! ..Great results from the six-week challenge Congratulations to all who completed the challenge & attended the final body-fat analysis Body-fat lost over six weeks: WOD 10 HSPU(deficit) > 15 Sq' Clean(50/35k) > 20 TTB > 25 Push-ups > 30 BB Hops ...AMRAP: 30min Leprechauns in the box OB WOD
10 Dead-lift > 20 Wall-ball > 10 TTB > 10 Push-press > 100mtr Sprint ...AMRAP: 20min (refer: 6.6.13) |
CategoriesArchives
July 2018
AuthorLinda Begg |