WOD
20 plate Squat & Press > 200mtr Run > 20 MB Cleans > 200mtr Run > 20 TTR > 200mtr Run > 20 Box jumps > 200mtr Run ...3RFT
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VICTORY @ DAWN ..much joy & congrats to Mike W got his first muscle-ups thismorning!
WOD Skill: Muscle-up progression Then AMRAP: 5ps KB Pistols > 10 Reverse Ring Push-up + high tuck > 15 C-B Pullups > 20 Burpies WOD: "FIGHT GONE BAD"
Wall-Ball (14/20lb) > SDHP (35/25k) > Box jump (50cm) > Push-Press (35/25k) > Row (for cal') 1min each, 3/5 rounds ...AMRAP Joel & Luke skin the cat last night ...then thismorning Darryl, Mike & Josh 'click' the continuous TTB, got it down boys !
...& yesterday Logan gets his butterfly pull-ups locked in, doing all 100 in Angie!! ...plus special mention Croyden, Andy, James & Leanne ..all fresh on-board & encountering "Angie" early-on, but battling through & completing; way to go To all CF Puke' members; again THANKYOU ...every single day I get to share in your victories, train alongside you, & see atheletes emerging all around me. Your application & advance all round is exciting & inspiring. As a coach I couldn't be more blessded ..living in paradise!! WOD Expolsive power: Triple-jump ..for distance. Balance: Frog > Headstand > toe-drag > hold > hinge Timed WOD: 5 rounds,1min each: KB Clean > TTB > 10mtr Sprints ..for reps Mainstream WOD: "Magic #12"
12 Muscle-ups > 24 Turtles > 48 Box-jumps 12 Skin the Cats > 24 Ring dips > 48 DUs 12 L-sit Pull-ups > 24 GHD Sit-ups > 48 Pistols 12 Burpies > 24 HSPU > 48 Pull-ups ...for time (refer 10.7.13) What a primo day!! ..after the early WOD I raced up Puke' hill to catch the break of day splash sunlight over our awesome town ...seek, & you will find Warm-up > Snatch prac' > best weight over 3reps (power-Snatch) WOD: "RANDY"
75 power Snatch (35/25k) ...for time WOD games #1 (teams): Sled push 25mtr each team-member ...3 RFT @ sled weight > 2 RFT @sled + 10k > 2 FRT @ sled + 30k
#2 (pairs): "Diane" -couple variation + pull-up add on |
CategoriesArchives
July 2018
AuthorLinda Begg |