Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Deadlift
10-10-10
40% of 1rm
OHS
10-10-10 @ (Scale as reqd) 25kg or 35kg
(Straight after a set of Deadlifts perform OHS) You must do 10 reps unbroken & at a steady tempo.
WOD 3 Rounds
Run 400m
21 KB Swings 24/16
12 T2B
*Start & finish run together
*Only one person to perform KB Swings at any time.
*If athlete "A" is unable to perform 21 swings unbroken, then simply perform as many as possible, then athlete "B" will do as many as possible. Keep switching till BOTH have performed 21 EACH
*Both athletes can perform T2B at same time (12 each)
Stabilization
3 Sets of 10 Prisoner Standups (Eyes Shut)
Post to comments
i worked with belinda tonight.
ReplyDeletebel= 30 kg dead lift + 5kg ohs.
me= 60 kg dead lift + 20 kg ohs
last round 70 kg dl + 25 kg ohs
w.o.d= 18:33.
everyone did well tonight. awesome work from everyone.
well done seirraa and james worked well
together you guys.
dom and andrew great push tonight guys.
and to my lovely partner in crime great
job belinda.
My First time for a Team WOD tonight, i work with the Boy, [Braydon]
ReplyDeleteBoy DL 50kg, OHS 25kg, 20kg[2]
Me DL 80kg, OHS 40kg
Pretty Ahppy with our strength work tonight as all set were unbroken.
It was a good effort tonight with everyone putting to the last, well done to James and Sierra, nice time, just pipped us.
WOD 15.11 at 24kg me, 16kg the boy.
James
ReplyDeleteDL 50kg
OHS 35kg
Seirraa
DL 40kg
OHS 25kg
WOD 15:07