Alicia from the YADP at full extension. Hips open, arms still straight, big shrug. It's time to pull yourself under the bar now. This is where the magic happens.
Strength
Squat Clean-15min to find a Heavy Single then perform 1 rep Every Minute on the Minute for 5min
(Can change loads, just DON'T MISS)
WOD-Teams of 2
4rnds @ 2.30min each
Do 1Rnd of Cindy
5 Power Clean 75/50
Max Burpees
1min recovery between rounds
Scoring-Max Burpees
*Athlete A & B must complete 1 round of Cindy each & 5 Power Cleans each before performing burpees for the remaining time to 2.30mins.
Strength : Heavy Clean @ 110kg. Rushed a shot @ 115kg due to running out of time.
ReplyDeleteCleans on the minute @ 90kg, ( after Jody pointed out that we were a little light at 80kg). Sometimes it's hard to get out of your comfort zone.
WOD with the Rookie 105 Burpees @ RXD of 75kg power cleans.
Great Programmjng Coaches, like yesterday's WOD this one was a tuffy.
87.2kg clean a PB, yeahhhhhh buddy!
ReplyDelete70 for first two minutes then 75 on the last three...
Wod with brendan, 105 burpees, but as browny kindly pointed out we were only at 60! Thanks old man, we wouldnt have known without u :)
Ps leave my shorts alone, unless u plan on not wearing a high vis singlet to train any more haha
Hahaha. Love Ashs shorts
DeleteMEL R:
ReplyDeleteStrength - worked with Gab for strength, 53kg for squat clean felt strong could have gone heavier but ran out of time!!
WOD - worked with Jo 35kg for clean weight team total for burpies were 80
Practiced muscle up movement on small rings with orange band, knees to elbows and toes to bars.
Love how the CFS boys are so into training Fashion!!!
Hey Browney... Dont put me on the skinny leg with Banksy! The guy has eighths instead of quads!!! Haha
ReplyDeleteLove it.
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