October 2009

WE HAVE COME A LONG WAY!! Practice; Power clean W.O.D. 21,18,15,12,9,6,3 reps GHD Back extension Run 400m between each set

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”] W.O.D. Angie 100 Pullup 100 Pushup 100 Situp 100 Squat [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Practice Front Squat technique W.O.D Sumo Deadlift High Pull (50/30) Ring Dip K/B Thruster (20/12) 21, 15, 9 Reps

Power Push Press 5x3rep W.O.D. 15 x Deadlift (80,60kg) 10 x L pullup 5 rounds

Practice Double under skipping W.O.D. 5 x Kettlebell swing (32/24) 10 x Press up 15 x Med ball clean 20min AMRAP (as many rounds as possible)

W.O.D. ‘Helen’ 400m Run 21 Kettlebell Swings (24kg) 12 Pullups 3 Rounds Then Practice Squat/ Front Squat/ O.H.S

Practice Med ball clean W.O.D. 21 BB Thruster (35/25) 21 Double under skips 5 rounds

Skill Kipping pullup W.O.D. 10 pullup 10 Wall Ball 10 Sit up 10 Box jump 20min AMRAP

about to start ‘Fran’ at CrossFit level 1 Cert in Brisbane Strength Deadlift 5×5 W.O.D. 42,30,18 reps, Sumo Deadlift High Pull 21,15,9 reps, Press up

Strength Shoulder Press 5x5rep W.O.D. 12 x Pullup 15 x Push Press (40/25) 15 x Situp