WOD – Monday 18 August 2014










Laura and Luke have been with us since January.  Both Rugby league players, they met in Laura’s homeland of France while Luke was playing league over there.  They now live here in Sydney together and continue to play League – Laura plays for the Forestville Ferrets and Luke plays for Guildford – feeder club for Parramatta.  Laura was CrossFitting in France before starting up at Geo, and as often happens, talked Luke into giving it a go.  You can catch Laura for a coffee at The Grounds Keeper which she now manages.



21 @ 50% (of 1RM)

21 @ 60%

21 @ 70%

****Goal is to go unbroken for each sets but only if you are able to maintain good form

Rest as needed between sets.



5 rounds of:

20 Hollow Body Rocks

6 Bar Muscle Ups (Scale to 12 Chest to Bar pull-ups, or regular pull-ups)


Check out the videos below from Coach Paoli.  He explains perfectly why the Hollow Position is important and how we maintain it.


About AB

Crossfit Coach

Posted on August 18, 2014, in WOD and tagged , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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