ELIZABETH

ELIZABETH
21-15-9 reps for time
Clean 60kg/40kg
Ring Dips

Must pick bar up from the deck on every rep for the clean.
Shoulder must go lower than elbow on dips & full xtn

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Into the Swing!!

Practice Squat cleans, Overhead squat, Snatch. Spend time on all or work on one for 25min. Newcomers work on 50% load & experienced feel free to play with load. Check with Coaches to see where your at..

THEN

10 kettlebell swings, 24kg/16kg

30m Walking Lunge, 15kg/10kg plate overhead

100m sprint

9 kettlebell swings, 24kg/16kg

30m Walking Lunge, 15kg/10kg plate overhead

100m sprint

8 kettlebell swings, 24kg/16kg

30m Walking Lunge, 15kg/10kg plate overhead

100m sprint

All the way down to....

1 kettlebell swing, 24kg/16kg

30m Walking lunge, 15kg/10kg plate overhead

100m sprint

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29/7/2009

Back Squat
Spend 25-30min on performing 6 sets of 5rm
Then

1 x KB Swing & 1 x Burpee the first minute...
2 x KB Swing & 2 x Burpee the second minute...
3 x KB Swing & 3 x Burpee the third minute...
Continue until you cannot complete the work within one minute...
Then reduce the work by 5 reps on each exercise, and continue for an additional 5 minutes:

Post total number of rounds able to complete

FRAN

21-15-9 reps for time

Thrusters 40kg/30kg

Pull-Ups

Here we are into week 2 of our benchmarks & finally get to hook up with Fran... For some of you it will be the first time & others will get the chance for another date with this beauty. Enjoy :-)

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Triplets

Freddy & Shane

Triplets

Perform one round of Barbara, one round of Dianne & one round of Eva

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

21 reps of
Deadlift 1ookg/80kg

Handstand push-ups

Run 800 meters
KB swing, 30 reps @ 32kg/24kg
30 pullups

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