WOD
18min AMRAP: 2 rounds for total reps, 1 min each: RPU > DB Snatch-left > DB Snatch-right > Box Jump > GHD-back ext' > TTB > 15mtr Sprints > Monkey Bars > DUs > Rest
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Mean race from Luke & Wayne :) ..& producing some pretty respectfull PBs on Diane! Our girls battle Diane alongside the guys ..Amy rx'ing it time (big call when yr only around 50k), new edition Nikki: lifting like a pro, & Cherie reduces her time by more than half! Choice
WOD: "Diane" 21-15-9 for time: Deadlift (70/90k) > HSPU + free-weight conditioning WOD
Strength: 5-4-3-2-1 of Strict Pull-ups > Pistols (rx: best weighted) 20min AFAP: 100mtr Run > 2 strict Pullups > 3 Pistols (each leg) > 4 Wall ball 200mtr Run > 4 strict Pullups > 6 Pistols (each leg) > 8 Wall ball 300mtr Run > 6 strict Pullups > 9 Pistols (each leg) > 12 Wall ball 400mtr Run > 8 strict Pullups > 12 Pistols (each leg) > 16 Wall ball 500mtr Run > 10 strict Pullups > 15 Pistols (each leg) > 20 Wall ball .....etc UPDATE CrossFit beginners "ON-BOARD" course:
We are limiting the number of places available for the six week block to 12 maximum. This is to ensure the highest quality coaching. Also the price has been adjusted: $210 total for the entire six week course, training three times weekly. Nutritional plans & monitoring will be included + a free CrossFit Pukekohe singlet. Session times: Tuesday & Thursday @ 6.15am or 5.30pm (45min sessions) + Sunday @ 8am (60-90min session) First to register guarantee their place. improv/unscheduled Haloween WOD
For time: 31 HSPU > 31 KBS > 31 DUs > 31 Push Jerk > 31 Back Squat > 31 TTB > 31 Front Squat > 31 Box Jumps > 31 Wall Ball > 31 Burpies. rx: KBS=20/32k. Push Jerk + Back Squat + Front Squat=40/60k. Wall Ball=14/20lb |
CategoriesArchives
July 2018
AuthorLinda Begg |