Friday, December 9, 2011

Individual or Teams of 2

STRENGTH

Power Snatch & Squat Snatch
Work to a heavy but tidy Single

WOD -  Individual Athlete
15min AMRAP
2 Rope Climbs 15/12 (2 Pumps)
10 Ring Dips
15 Wall Balls
150m run

WOD -  Team Athlete
5mins Max Rope Climbs 15/12
3mins Max Ring Dips
5mins Max Wall Balls
3mins Max Run

Scoring- Each element will be ranked against opposing teams. E.G If you come 1st on Rope Climbs. 3rd of dips. 5th on wall balls & 1st on the run metres. 1+3+5+1=10 points. Lowest Points Wins.

*Athletes A&B will partition work load for Rope Climbs,Ring Dips&Wall Balls to achieve max reps in 5min. For the Run each it will be relay style 200m.
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6 comments:

  1. joshDecember 9, 2011 at 6:07 PM

    strength
    back squat
    1@57kg
    1@60kg
    last set- 12 reps @ 65kg

    ReplyDelete
  2. TimDecember 9, 2011 at 6:08 PM

    Strength-
    Back Squat @ 70kg 1rm

    ReplyDelete
  3. BradDecember 9, 2011 at 6:09 PM

    Strength-
    Back Squat @ 70kg 1rm

    ReplyDelete
  4. coreyDecember 9, 2011 at 6:11 PM

    back squat
    60kg
    65kg
    68kg-last set 10kg

    ReplyDelete
  5. BrettDecember 9, 2011 at 7:29 PM

    Did some OHS and technique work on my lifting..

    Also did the games WOD no 2..

    3min 45 secs very happy with the result.. Thanks Jody and Rookie for the push..

    ReplyDelete
  6. BrianDecember 10, 2011 at 9:56 AM

    Thanks Jody for letting me work in the box on Saturday!
    Strength: Power Snatch 1 @ 40kg
    Snatch 1 @ 35kg
    WOD: 3 rnds + 1

    ReplyDelete

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