WOD – 060913

From the Blog

WOD – 060913

“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.”
~ Jordan Belfort

Poppy penquin

Poppy, Filly and I went to Penguin on Saturday night. We had dinner at Wild, it was fantastic! They said they’re moving to Devonport, I’m pumped! Poppy made some friends with the local wildlife 🙂

Deb Bottoms Up Press

Deb showed great form in Thursday’s Bottom’s Up Press WOD.

Here’s Friday’s WODs.

Rite of Passage

A1. Romanian Deadlift
4 x 6-8 reps @ 30X1
A2.  Bench Press
4 x 10-12 reps @ 20X1
A3. Kettlebell Swings
4 x 15-20 reps

B.
AMRAP 8min:

– Renegade Row
5 reps ea arm @ m.24kg/f.16kg
– 2KB Walking Lunge
20 reps @ m.24kg,f.16kg

Open

A. “Open 12.3”

AMRAP 18min:
– Box Jumps
15 @ m.24”,f.20”
– Shoulder to Overhead
12 @ m.50kg,f.35kg
– Toes to Bar
9 reps

B. Skills

5 sets of unbroken C2B at 60% or max effort.

* Use 23/08/13 as a reference for your max C2B. If you did 20 reps on 23/08/13, today you will be doing 5 x 12 unbroken. This is not for time so rest as needed between sets. If you didn’t do the max test on 23/08/13, do it today.

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