Strength
Back Squat 5@65, 5@75, 5@85% of 1rm-10%
WOD-Individual in Groups of 3
6 Rounds
7KB Thrusters 16 Each Arm/16kg Single Arm
7 Ring Dips
7 TTB
Scoring-For Time
*Each group has 2KB's, 1 set of Rings and 1 spot on the bar for TTB. Each athlete must complete each rep range of element before moving onto the next. Order must be maintained e.g Dips follow thrusters, TTB follow Dips. If a team mate breaks up a movement, and there is an athlete ready to perform it, they must let their teammate through and perform Burpees until movement is free again.
back squats 5rmx3 38kg
ReplyDeleteBack squat 5RM x 3 49kg
ReplyDeleteback squat 5rm x 3 49kg
ReplyDeleteback squat 5- 38kg
ReplyDeleteStrength
ReplyDelete5@55, 5@70, 21@68
WOD
14.56 using orange + yellow bands for ring dips
Woops 5@60 for 2nd set ^^
ReplyDeleteWarm up - 400m run 1.33 rest 1.33 run 400m 1.33 woop woop same time for both runs I was stoked with that!
ReplyDeleteStrength 5 @ 50, 5 @ 58 8@66
Wod 12 minutes 1 burpie
Tabata 4 rds sit-ups 4 rds squats 4 rds hollow holds got tabata tonight by 3 reps woop woop