Spend 15 min on a lift you missed
OR
15 min of Mobility drills
WOD 4 Rounds
20 KB Swings 24/16
5 x 1 arm KB Thrusters Left Arm 24/16
5 x 1 arm KB Thrusters Right Arm 24/16
5 Mountain Climbers
*One person working at any time with KBs
*When one athlete is doing KB Thrusters the other does a squat hold
* Both athletes can work Mountain climbers at same time
Stabilization
3 x 5 Turkish Get Ups (Be adventurous)
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Time to check out the market
If you havn't been to Hawkesbury's Harvest's then it's time to check it out. They are on at Penrith near the Joan Sutherland Performing Arts Precinct on the first Saturday of every month (This Saturday). They are also on at Castle Hill Showground on the 2nd & 4th Saturday of every Month.
There is something for everyone at the Hawkesbury Harvest Farmers & Fine Food Markets.
The defining feature is that all the produce you'll find there is made, grown & produced by the stallholders. This means that you can ask about where your food comes from & the best ways to cook it & eat it.
Shopping at the Hawkessbury Harvest markets supports our small, local & regional farmers.
I have been purchasing various produce for some time now from these contacts & if your serious about getting healthy & going to the next level then check this LINK out.
If you need the accountability of one of the CFP experts to help navigate you to success then come & see any of the Coaches.
There is something for everyone at the Hawkesbury Harvest Farmers & Fine Food Markets.
The defining feature is that all the produce you'll find there is made, grown & produced by the stallholders. This means that you can ask about where your food comes from & the best ways to cook it & eat it.
Shopping at the Hawkessbury Harvest markets supports our small, local & regional farmers.
I have been purchasing various produce for some time now from these contacts & if your serious about getting healthy & going to the next level then check this LINK out.
If you need the accountability of one of the CFP experts to help navigate you to success then come & see any of the Coaches.
Post to comments
worked with james tonight.
ReplyDeletedeadlift 5*90
5*90
3*95
3*105
w.o.d= 19:20 kb thrusters@ 16kg
k.b swings 2@24kg 2@16kg
t.g.u= 12kg
thanks james tonight for the encouragement.
would'nt of done it with out ya.
here we come top dog mate.
hats of to the girls tonight. well done.
happy with my deadlifts could of went bigger though i reckon.
next time.
Worked with Justine, (always does well)
ReplyDeleteDid deadlifts 2*5 at 45kg and 2*3 at 45kg. My personal best. Yeah!
W.o.d time of 23.45
Used an 12kg for swings and 8kg for thrusters. Used red for mountain climbers. Need to work on that.
Thanks for your support guys :)
Worked on Deadlifts 5 @ 55, 5 @ 60, 3@ 60, 3 @ 60kgs.
ReplyDeleteWOD tried 16k kettlebell, did ok, dropped it in last round, outside our area, 5 burpee penalty, Jody took said it was his!! and i finished last 13 with 12k. Sorry about the burpees Carla!
Kettle bells thrusters, 1st rnd 8kg, 2nd 12kg by mistake, rest at 8ks.
23.45mns.
Carla you did great job with 12k kettlebell, should be proud!
k.
Red band for mnt climbs