WOD A- 4min Amrap
1 Squat Snatch + 3 OHS - 40/30
8 Pushups (Hand Release)
WOD B- 4min Amrap
4(R) KB Power Snatch + 4 (L)
24/16
8 Pullups
WOD C- 4min Amrap
4 SDHP - 40/30
8 Bar Facing Burpees
Scoring- Best of 3 Rounds Teammate vs Teammate
*Athlete A completes WOD A . Athlete B then completes WOD A whilst Athlete A rests. This Pattern continues until all 3 WOD's are completed.
A-OHS 16@15KG
ReplyDeletePush ups @32reps
B-KBS 24@8KG
Sit ups @48reps
C-SKBS 16@16kg
Burpies @48reps
A-OHS 16@15KG
ReplyDeletePush ups @32reps
B-KBS 24@8KG
Sit ups @48reps
C-SKBS 16@16kg
Burpies @48reps
WOD:
ReplyDeleteROUND 1: OHS @ 30KG AND P/U
4 ROUNDS
ROUND 2: KBS @ 20KG AND S/U
8 ROUNDS + 3
ROUND 3: SDHP @ 24KG AND BURPEES
7 ROUNDS + 4
WOD:
ReplyDeleteROUND 1: 24 OHS @ 20KG AND 40 P/U
ROUND 2: 21 KBS @ 8KG AND 40 S/U
ROUND 3: 24 SDHP @ 16KG AND 40 BURPEEs
WOD:
ReplyDeleteROUND 1: OHS @ 30KG AND P/U
5 ROUNDS + 4
ROUND 2: KBS @ 20KG AND S/U
8 ROUNDS
ROUND 3: SDHP @ 24KG AND BURPEES
7 ROUNDS + 6
Round 1:
ReplyDelete4 Hang Clean @ 20KG
8 Ring/Push ups
5 Rounds + 5
Round 2:
KBS @ 12KG
8 Ring Rows
5 Rounds + 7
Round 3:
SDHP @ 24KG
12 Knee to Elbows
5 Rounds + 8
WOD A : 3 rounds rxd
ReplyDeleteWOD B : 2 + 8 - subbed pull ups for ring rows due to hands all cut up from a thousand pull ups yesterday. KB snatch @ 16kg
WOD C : 3 + 2 rxd
Catch up on Strength : Push Press
3@35, 2@40, 2@45... Felt like i had more weight in me but need to work on overhead stabilisation. Shocking!
Feels like everything is in the right place and training starting to get back on track. Only worked to about 80% today... Trying my rest my hands as best i can before the inevitable pull ups on Friday... Surely theyve got to be coming! Haha