Strength
Back Squat 5-3-1
5 @ 75%- 3 @ 85%- 1 @ 95%+
WOD (Teams of 3-4) 17min AMRAP
300m relay
Then
30 reps each Team Member of;
Males: Snatch 40kg Females: G2O
Then
Run 300m (whole team at once)
Then the remainding time is spent doing thrusters 40/30
*2 People can work at same time on 30 rep component & Thrusters also.
*Partition 30 rep component as needed as long as 30 reps are completed by each athlete before whole team runs.
*YOUR SCORE IS THE AMOUNT OF THRUSTERS COMPLETED
strenght: back squat
ReplyDelete5@20kg 5@30kg 3@40kg 2@45kg
WOD: worked with justine, mark and zinghini
25kg bar G2O and 101 thrusters. great team work tonight, did really well..
Worked with Nathan & Shane on strenght
ReplyDeleteNathan & me did 5@60 3@70 & 1@90
Shane 2 sets of 5@60 & 3@60
WOD we had Carl jion us 114 thrusters all up nice work fellers
BS-a little lazy tonight, so worked off a 110kg 1RM with Andrew [should be 150kg].
ReplyDelete5@75kg,3@85kg,9@95kg. Pretty pleased with my form and getting the 85kg G2O and on my back.
WOD as RXD, worked with Belinda, Justine and Andrew played a few strategies, worked well.
Well done team, everyone pushed themselves right to the end. 101 Thrusters
Well done team. Top effort by everyone, i was surprised how well we did with the thrusters, considering how ordinary i felt after the second run!
ReplyDelete