Strength/Skills
Strength; Either work Squat or Clean
Skills; Work one skill you suck at & one your comfortable with
WOD 21-15-9
Back Squat 50/40 (40/30)
Burpees
THEN
30 C2B Pull Ups (As a team)
*Only 1 person working Squats at any time & partition reps as needed as long as 21-15-9 reps are completed by each team member before moving to Burpees.
*For Back Squats, the bar must be Cleaned then placed across back for squats then jerked overhead & placed back in front. No dumping off back, or rep wont be counted.
*All team members can perform burpees at once.
*Only 1 person working on C2B pullups, but divide reps as needed. Just get it done!
Mobilize
Iron yourself out
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strenght work
ReplyDeleteworked on back squats with tysha, did 40kg.
wod
worked with cindy did 25kg back squats
c2b blue band. did it in 11.46. it was good working with cindy tonight she really pushed me through it. tysha really helped me with the back squats so a big thank you to you aswell.
Anytime Belinda. You did really well :) Your going to kill it at Top dog!
ReplyDeleteWorked on back squat: 3 x 62, 3 x 68, 3 x 72
WOD: Teamed up with Miss Seirraa for the wod :) both used 40kg 11:37 from memory...correct me if I'm wrong Seirraa
First time at St Marys box...was tops! Thanks everyone!
Worked Strength and WOD, with James tonight.
ReplyDeleteCleans:-
Mark 60[5],70[3],80[5] pretty happy with this as I was getting under the bar pretty quick, might be time to push up the 1RM
James 60[5],70[3],70[5], great work mate, got your focus back and smashed the last set out.
WOD 10.27 as RXD @50kg
We decided to partition the reps [7,7,7];[7,8] & [5,4]. This worked great aw we moved theought the BS easily. All reps on the Burpee unbroken.
C2B 15 reps each, James punched out his 15 unbroken, mine 10,3,2.
Another great night at CFS- thanks Jody
Came in a little early to the box to work on front squats, 5 @ 50kg. Could have gone a little heavier but i'll do it next time, was trying to focus on not coming forward on to my toes.
ReplyDeleteWorked on ring dips during skills. 4 with 1/2 a yellow band and bending forward over the ring, 2 with 1/2 a yellow band and going straight down. Still finding it really hard to keep my arms by my sides.
WOD with Tysha was 11:57 (40kg/me with a red band for C2B pull ups) - awesome work on the pull ups girl! you've come so far from the comp in Newy!! you should be so proud of yourself!! :)