Mobility WOD: http://mobilitywod.blogspot.com/
Strength
OHS
3-3-3-3
WOD
42-30-18
21-15-9
OHS 40/30
KTE
*Partner up & perform 42 reps of OHS (Partition reps & share load as needed)
*Only one person doing OHS at any time & bar cant touch ground
*Both team mates to perform 21 KTE each & both can work at same time
*If one person finishes KTE first they can start OHS, but can put bar down if theyr waiting for other team mate
*5 Burpee penalty if bar touches ground
(This is a fast paced WOD Team)
Stabilization
10 x 1 arm & 1 legged Deadlifts with a KB. Go as heavy as possible (5 each leg)
Post loads/time to comments
OHS
ReplyDelete3 @ 40kg
3 @ 40kg
3 @ 40kg
3 @ 42.2kg
WOD - 13:30 30kg
Worked wth James. This was really tough to hand over the bar, but great for teamwork skills. We ended up doing 15 burpee's each, twice from me not being balanced properly in the OHS and once from James. Whoops!!
My KTE were ok to start off with but got progressively worse, need to work on these.
Also popped into Penrith on the way home and did some cheering and the sprints.
1 - 39sec
2 - 41sec
3 - 42sec
I felt that i did really well in the first round but then in the second and third i struggled... badly! but it ended up i wasnt too far behind my first round score so i was pleased.