Russ Keech from CrossFit Blacktown(4th from right) guest coach tonightStrength
Back Squat
5-5-5-10
WOD - 7min AMRAP
3 KB G2O 24/16
3 Burpee
3 KB G2O
3 Burpee
*Only one athlete to work during G2O
*Both athletes to perform burpees at same time
REST 2min
Run/Row 1km
(Partition anyhow, just get your 1km in)
Back Squat
5-5-5-10
WOD - 7min AMRAP
3 KB G2O 24/16
3 Burpee
3 KB G2O
3 Burpee
*Only one athlete to work during G2O
*Both athletes to perform burpees at same time
REST 2min
Run/Row 1km
(Partition anyhow, just get your 1km in)
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ReplyDeleteWorked with Gabbie for the Strength
ReplyDeletemust have done about 20 reps to find our goal weight and then did
3x5@40kg
10@ 35kg
WOD
5 rounds 1 3 reps
Strength
ReplyDelete5@25kg
5@30kg
4@35kg (Missed last rep and sat on Jody's foot!)
9@25kg (Missed last rep again, but managed not to land on Jody! Yay!!)
***Need to work on getting through sets quicker to find working weight***
WOD - Worked with Caz
8 Rounds +10
On a side note, thanks to everyone who has made me feel so welcome these last few weeks. It's so much fun training with such a great group of people. :-)