WOD #1
*In pairs (mixed sex if possible) The clock continues to run after every round. Fast transitions will be rewarded, as will the organised.
*Only one person to be working at any time. Share the workload as you see fit.
With a 21 min clock
7 min AMRAP
10 Push Press (40/30)
20 Pullups
30 Box Jumps
7 min AMRAP
10 Hang Power Clean (40/30)
20 Pushups
30 Squats
7 min AMRAP
10 Sumo Deadlift High Pull (40/30)
20 Wallballs
30 Situps
Rest 15min
WOD #2
Pick a new partner.
Every minute on the minute.
At minute 1, perform 1 KB Swing & 1 Burpee, the second minute your partner will do 2 swings & 2 burpees, the 3rd minute you will do 3 swing & 3 burpees etc etc, until time doesnt allow your team to complete in time.
Post to comments
To the Cfp athletes that attended team training today and in the past, thankyou for adopting St marys as a second home. It means alot.
ReplyDeleteWod 1 triplet of wods 7 min amraps.
4 & 45 using the 60kg
1 & 10 did the first round unbroken
1 & 50
1 & 45
Wod 2
9 rounds
Team Training:
ReplyDeleteMichael & Shane:
21min Amrap - 16 rounds +17
(5rds, 7rds, 4 rounds + 17)
Michael, awesome work mate. It was a pleasure working next to you this morning! :)
Courts & Shane:
Level 16 plus 15 reps (one rep short of 17's)
Awesome work courts. You're a Gun on these movements.
Matt & Todd
ReplyDelete30KG for 21min AMRAPS because we weren't pushy enough to get more plates hehe.
WOD#1
1st- 3 rounds+31 (Im sure we did more than this but it probably just felt like more because i suck!)
2nd- 6 rounds
3rd-3 rounds+24
Thanks heaps Taish for counting rounds but youre not getting paid for it! I was expecting at least 2 free rounds a pop haha.
Matt & Tanya
WOD#2 14 failed on the 15th minute
Gab & Jen
ReplyDeleteWe make a great team Gab, not sure of our rounds.We are there amongst great friends training. Where else would ya be on a Saturday morning!
WOD #1 - Mitch & John
ReplyDelete1st AMRAP
3 rounds + 15 reps
2nd AMRAP
4 rounds + 25 reps
3rd AMRAP
3 rounds + 8 reps
Total
10 rounds + 48 reps (648 reps)
WOD #2 - Mitch & Vee
15 rounds + 29 reps