Strength
Squat Clean
3-3-1-1
WOD - All in
"Lizzie"
12-9-6-3
Power Cleans 84/50
Ring Dips
Rules- All team members must complete their 12 reps of power cleans before moving onto the ring dips. When all team members finish their ring dips then move as a team back to the power cleans for the round of 9 until all rounds and reps are completed in this fashion.
Scoring- For time.
CLICK TO COMPARE
Post loads/time to comments
Awesome Vibe in the Box tonight, it's really getting competitave in here, good to see the young blokes running from station to rings and back.
ReplyDeleteWorked with James and like last time we pushed each other along nicely, top stuff on the unbroken ring dips
Squat Cleans: 3@80kg,3@80kg,1@85kg,1@90kg. Pretty happy with this with a little more technique, I think I can get a 100kg 1RM out by Christmas.
WOD 8:07 @60kg yellow band on the dips
Braydon
ReplyDeleteSquat Cleans
3@50kg,3@55kg and 1@60kg
WOD [solo] 5:36@30kg, yellow band
Nice work beaten me on the pullups, you earn't the McFlurry.
But I'll get you next time
worked with xena tonight.
ReplyDeletestrength= 60*3 60*3
70*1 80*0 80*0 70 kg max rep.
w.o.d= 50kg bar. and half yellow band.
time 9:16
good to work with xena tonight she pushed me.
good drive in the box everyone worked well tonight. happy with the wod effort just gotta lock those arms out on ring dips.
For anyone interested, this was the Vid I was talking about
ReplyDeletehttp://www.youtube.com/watch?v=SWs94Pu_kG4&feature=related
worked with Dom tonight .
ReplyDeleteSquat cleans=3@30kg ,3@30kg ,1@35kg, 1@35kg
WOD=6:56 @30kg 0range band on dips
Heaps good workout :)
You were so close to getting those squat cleans out Nathan!! Just like i kinda was when i was sitting at the bottom of the squat... haha whoops!!
ReplyDeleteSquat Cleans
3 @ 50kg
3 @ 50kg
1 @ 55kg
1 @ 55kg
Tried for 57.2kg 1RM but ended up too low in the squat and couldnt get up :( Ahh well next time. Compared to last time i PR'd so still a good effort.
Worked with Lucas tonight for the WOD
8:20 @ 45kg
Lucas - orange band dips
Me - yellow band dips
Mark that video is really good! The gap that they were jumping in the double pull up is huge!!! Braydon will get there. haha. And how did that guy just rest on his forearms at the top of the pull up?? Intense!
Was great teaming up with you Nathan, certainly gave me a run for my money with those power cleans :-).
ReplyDeleteSquat Cleans - 3 @ 60kg x 2. 1 @ 75kg x 2. Neither are pb's but happy with these.
Worked with Seirra
ReplyDeleteStrenght work 3's@50&1's@57.2
WOD was great fun 8:20 with 45kg bar & orange band on ring dips