Today’s post is one for two of my wonderful clients that have allowed me to video and photograph them in the middle of a Personal Training Cross Fit style of session.

I have been training both of these lovely ladies for quite some time and would like to say a big congratulations on all your hard work and effort.

For the records they have both lost quite a bit of weight and besides all the whining they do, these girls really like to push themselves hard (in between conversation of course)…

So today I have named this WOD the Karell/Elice version of a ‘dirty thirty’. Simply means that every exercise you do you have to do, you do 30 reps…

20kg Deadlift

12kg Kettlebell Swings

4kg Turkish Get Up

Burpees

10kg Clean & Press

Push Ups

Hanging Knee Raises

30 calories - Rower

                         The Turkish Get Up

I am very proud of the girls, they did an amazing job, and for the first time we did a session in silence ( music to my ears), due to the fact they couldn’t get any oxygen to the lungs.

Great work girls, keep it up.

Scott Williams, Succeed CEO & Personal Trainer Canberra