Helen

(A) HELEN - 3rnds
400m Run
21 KB Swings 24/16
12 Pullups

(B) Deadlift - 3@80% 3@85% MAX reps @90%

(C) Skills - Pistols

Post Created 03/05/2012 8:29:40 AM

(A) Snatch Complex
Practice each component with light - medium load
THEN
EMOTM perform 4rndd of 2 Cycles of
Power Snatch + Hang Power Snatch + Squat Snatch

(B) Run 400m
10-8-6
HPS 50/35
Wallballs 9/6kg - 10/8ft
Run 400m

(C) Mobilise

OHS & Timed Effort

(A) OHS 3-3-3-3

(B) TIMED EFFORT

Run 400 Meters
10 DB Snatch 45/35
10 Box Jump 24/20
10 Ring Dips

Rest Precisely 90 seconds

Run 200 Meters
5 DB Snatch 45/35
5 Box Jump 24/20
5 Ring Dips

Precisely 60 seconds

Run 800 Meters
20 DB Snatch 45/35
20 Box Jump 24/20
20 Ring Dips

Hang Power Clean

(A) In 12min find a Heavy Single HPC
THEN - EMOTM
Take 70% & Perform 5rnds
3 HPC + 2 Pushup2Situp
**Pushup2Situp standard via Coach

(B) 7min AMRAP
15 KB Swings 24/16kg
10 KTE
100m Run

The 6th Fittest Chick in the Country

On the weekend, the Fit Chick Challenge was played out at the Fitness Expo at Darling Harbour.
The challenge is this 6 WOD's over 3 days, with the top 7 shoot out in the Finals.
Of the 25 entrants there were 7 of the top female atheletes in Australia competing, one of these is our very own Courtney Fitzharris.
Courtz represented well finishing 3rd, 1st, 7th, 5th 11th, 12th in the qualifying WODS and a well deserved hard fought 6th in the final WOD.


The WODS


Courtz in action, WOD 6.