Strength/Skills
Catch a missed Strength session (Jerk)
OR
Skills; Work something you have never tried + something that needs improving
WOD 17min AMRAP
5 Burpee Box Jumps 24/20 (Each)
14 C2B Pull Ups
9 KB Swings 24/16 (Each)
*All Team members work at same time on B-Box Jumps
*Only one person on the bar for Pullups, but divide reps as you like.
*Only One person working on KB Swings, & the reps must be unbroken or Team will get a penalty
Stabilization
Max Hover
Post rounds to comments
Skills - done at Penrith.
ReplyDeleteHSPU - 2 abmats and 5kg plate (improved on last time, 3 10kg plates and an abmat.)
Kipping pull ups - 3. Seem to have no problem getting 1 out, but its continuing the kip that i have to work on.
strenght work
ReplyDelete20kg bar muscle up, thigh snatch, full snatch, ohs, back balance.
WOD worked with justine and carla did 5 rounds+ 15 reps. really happy with my burpees and justine yours where really good aswell. carla you did really well tonight your improving heaps.
worked with mitch tonight.
ReplyDeletestrength=
muscle up, thigh snatch, full snatch, ohs, back balance
30,40,30 focused on technique.
w.o.d= 16k.g bell. 7 rounds+34 reps.
stabilization= 2 min hover.
enjoyed the strength work. working with mitch is always fun. good work on that c2b.
justine and belinda here we come top dog.
CANT WAIT!!!!!!
GO TEAM ST MARY'S !!!!!!!!!!!!!!
ReplyDeleteWorked with Dom and zinghini the great tonight... Was a good workout with them, dom put in a great effort on c2b when we needed it!
ReplyDelete6 rounds plus 5 reps... Used 16kg bell and blue red for most of my c2b ( the ones that counted anyway ) the words "no rep" ring out like gunfire in a ghetto...
The strength stuff I got to 30kg and found the technique stuff really helpful, confident it will enable me to go much heavier in the future!
Tabata push ups
ReplyDelete12,12,12,12,12,12,8,7
Total = 87
WOD - worked with Nathan
7 rounds + 34 reps as RXD
Hover/plank
1:10