Warm Up
4 Rounds OHS (Dowel) perfect form
Strength
Thruster
3-3-3
Then MAX REPS (Use 70% of Heaviest Thruster)
WOD
(4 Rounds of Team Cindy)
5 Pullups
10 Pushups
15 Squats
THEN
(2 Rounds of Team Nancy)
400m run
30 OHS - 43kg/30kg
*First athlete starts & moves through Cindy, their Partner can't move to next exercise until the person ahead is finished.
*When they get to "Nancy" both run 400 together. First back starts the OHS.
*partition reps any way.
Post loads/time to comments
It's been a while since last post
ReplyDeleteThrusters 3@70kg 2@70kg (failed 3rd) 3@70kg
Max reps 8@60kg
WOD@ 12:01 worked with Jody tonight, havnt trained in the cold weather like this before it sure bloody hits u when u go for that run haha
Thrusters @ 70kg
ReplyDeleteMax Reps at 60kg x 9
WOD with "the rookie". Had troubles keeping up with him on the run. Looking forward to seeing how James does in the opens 2012.