CFS WOD tonight Rocked on to Shogun by Trivium. Upload your WOD music to the CFS playlistClean
5-3-1(or more)
1st working set 75% 1rm
2nd working set 85% 1rm
3rd working set 95% 1rm
WOD 3 Rounds
1 Full Gasser
16 Power Cleans 80/50
9 Jerks 80/50
*Both athletes complete the Gasser at the same time
*Only One person working at any time
*Partition reps as needed (Rep nbrs are team total, not each)
*Bar cant touch ground on Jerks once 1st rep has begun
Stabilization
Turkish Get ups 3 sets Max reps (Go Heavy)
Post loads/time to comments
worked with james tonight.
ReplyDeletestrength=
50@5rep
65@3rep
75@1rep
tried for 80kg 1rep. no go. next time.
w.o.d=
50kg weight. i think it was 11:30 something??
(forgot to take a photo)
had to do a penalty run. (relax james mate it happens to all of us remember karma mate. i did it last week to a mate).
hope everyone enjoyed the music tonight.
good bit of intensity in the box tonight.
tgup= 16kg weight. ran out of time for max reps.
Haha I'm relaxed... Dirty on myself mate, it was slow motion watching it crash to the ground! Lesson learnt hopefully...
ReplyDelete1 rm was 65kg on cleans
Wod same as Nathan for weight with time of 11.35
There was a really good vibe in the box last night... So glad I was there to be a part of it. Everyone did really well both in the wod and the strength. Highlight of the night for me was watching Carla and Jeanine working on their cleans. They kept increasing the weight bit by bit and were so, so pleased with themselves and eachother for going heavier and heavier and completing the number of reps they set out to :-) well done girls.
ReplyDelete