Strength
Power Clean
3-3-3 (or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm
WOD-Teams of 3
15 min AMRAP
5 Ring Dips (If you have a Muscle Up, set rings high & start your first dip from a MU)
20 Double Unders
5 Box Jumps
*Each team member starts at one of the 3 elements until competing designated reps. When completed move onto next element.
*Can't start the next element until team mate is finished.
*When each team member has finished 1 element each that consititutes 1 round for the team.
Stabilization
3 Max reps T2B (1min rest between sets)
Post loads/time to comments
Power Cleans: 3@75, 3@80, 6@85kg. Had some tme left so tried for a new 1rm. 1@90kg, 1@95kg[F].
ReplyDeleteWOD: Worked with Xena and James. 5Rnds + 23
When Jody said I had to do the dips from the high rings, I nearly shit myself. Dips are my worst, haven't done more than 2 without a band let alone a 5 8Ft in the air. But thanks for pushing me, completed 3 1/2 rnds with out the band.
TTB 18, 10, 10
Nice work Team
Check these out very helpful explaination
ReplyDeletehttp://www.youtube.com/watch?v=Mvhxum803go
http://www.youtube.com/watch?v=tDxInzfU26k
Power cleans
ReplyDelete3 @ 50kg
3 @ 55kg (failed on 2nd)
3 @ 55kg (failed on 1st)
I think i pshcyed myself out mentally on the last lift.. oh well next time i'll get it.
WOD with Cindy and Gab
7 rounds
Great to see you back Gab!
Ripped my hands up on monday night so i couldnt do T2B did 1 set max reps of weighted sit ups 10kg - 51
Mark well done on the dips!
power cleans - 3 @ 57kg, 3 @ 62 and only 2 @ 65kg. Lost my grip on the last set :(
ReplyDeleteWod - with james and mark - 5 +23... Im sorry for making us do the 200m run!!!!
Was a bit disapointed that i couldn't get a mu out in the wod, but really pleased all my ring dips were unbroken, that's a record for me:D
max reps t2b - 18, 8, 8.
i worked with todd and carl tonight.
ReplyDeletepower clean
3@40kg
3@50kg
7@60kg
w.o.d
nine rounds +2+3+200m penalty run.
these are the wods i love.
good job todd and carl.