STRENGTH
Back Squat
3@85% - 3@90% - 3+@95%
Strict Press
3@85% - 3@90% - 3+@95%
WOD - 15min
AMRAP
7 Ring Dips
16 Overhead Lunges 20/10KG
400m run
Teams of 2-Athlete A starts the WOD with a 400m Run whilst athlete B performs as many rounds of 7 ring dips & 16 Overhead Lunges until athlete A gets back. Athlete A will continue on with the amrap from where athlete B left off whilst Athlete B runs 400m.
Scoring-Rep/Seconds. The more reps completed by Athlete B whilst Athlete A runs the quickest 400m will give their team the least amount of seconds per rep.
E.g If athlete A runs a 90second 400m whilst athlete B completes 2 rounds or 46 reps their team would have performed 1 rep every 1.95seconds. If Athlete A from another team runs that run in 85 seconds whilst their team mate completes 46 reps their team would have performed 1 rep every 1.84seconds.
So run quick athletes.
Back squat
ReplyDelete3@70
3@75
4@80
New 1rm of 95
WOD with Jody this morning 1 rep every 4.28seconds of running! I tbink
Solo
ReplyDeleteDont think it works but 3 rds 400m into 4th.
Since im stuck away with work just have to use local park.
Back Squat. 115, 120, 130kg (4). Wasn't to confident on getting any 130 lifts, but getting 4 out was pretty good.
ReplyDeleteStrict Press. 30,35,40kg (10).
WOD with the rookie. 1 rep every 2.7s
Need to work on my ugly as Ring Dips.
And there's a rumor going round that my Strict Presses Weight needs to step up to the men's division. Better work on this to
Cleans
ReplyDelete3 @55, 3@57.5 and 5@60kg
WOD with Nathan
1 rep every 3 sec with yellow band for the dips