WOD
AMRAP: 3x 1min each.. Push-press-(rx:40/60k) > KB Swing-(rx:20/28k) > Paralette; push-shoot-dip > Rope whip > Rest
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Top of the morning on Back Squat: Josh & Mike get 115k, Monique @ 55k & Adam hits 120k just failing on 130k Then in the evening all d boys push thier boundries ...Brad takes it out with an awesome 180kg Back Squat, Adrian who is 55 gets a clean 155k, Rob nudges it up to 160k, & Luke hits 130k ..almost twice his weight. Nice one guys, ya do the Puke' box proud Strength: 1RM Back-Squat
WOD AMRAP-4x1min each: Back-Squat (55/75k) > Turtles (25/20k) > Skin the Cat > Burpies WOD
"Lift Up Luke" (autism) 5min AMRAP: 5 Power Cleans (70/47.5) >24 DUs > 10 Pull-ups then: outdoors for team wod: 6x 50mtr: OH Tyre Carry > Kamakaze Burpies plus: Sled Push relay (30/50k) 8min AMLAP Tech: BB Military-Press > Push-Press > Push-Jerk > Split-Jerk WOD: "Mr & Mrs Jones" 12min AMRAP: 1 Clean > 7 Jerk (40/60k) > 11 TTB > 100mtr Run Happy day & big congrats to Stace & Dylan who got married in the morning & still made it in for the WOD thisevening Legend!
WOD: "Annie"
50-40-30-20-10: Du's > Sit-ups. For time Then complete: 1 set of: 20 GHD Sit-ups (+10lb MB) > 20 GHD Back-ext' (+10lb MB: throw/catch @ extension) ...& 3 sets each of: 5x Wall-climb+shoulder tap(5ps) > 20 Hollow-rocks > 20 circling Back extensions (floor) WOD
Tech: Power Clean > Squat Clean AMRAP: deficit HSPU > 5mtr Rope-climb > 60cm Box-jump > 20/28k American KB Swing 1min each, four rounds. Reps: record HSPU+rope & Box-jump+KB swing Masters Class get great form & times out on a scaled 'Diane' then some conditioning on the rings Below: my Dad CrossFitting @ 73years old: strong core, body & mind! WOD: 'Karen': 150 Wall ball (14/20lb--9/10ft) for time (refer: 9.7.13)
...& then straight into Burpie Pull-ups: 150, or as many as possible in remaining time. (25min time cut for total WOD: Karen + Burpie Pullups) WOD
Tech': Muscle Snatch: 5x5 building > Hang Snatch: 5x5 building > Power Snatch: 5x5 building 15min AMRAP: 30sec Power Snatch (35/50k) > 30sec rest > 30sec Burpies > 30sec rest WOD #1: 5RFT: Farmers-walk (20/24KB) > 200mtr Run > 20 parallette Pushup-shoot to L > 200mtr Run. 30min cut
WOD #2: (in Pairs) Ring dips > SDHP-(30/50k) > Box-jump ..both people complete 1 Ring dip, 2 SDHP, 3 Box-jump; increase each set by one rep every round. Only one person working @ a time. AMRAP: 15min |
CategoriesArchives
July 2018
AuthorLinda Begg |