(A) 5min Skip Skills (Something you can't do) D/U, Triple Unders or D/U with
Cross Overs etc
(B) Back Squat 20rm
(Notes: If you completed all 20
reps last effort, add 2.5kg this effort. If you were close to completing all 20
reps (15-19), use the same weight. If you weren’t close (10-14), take off
2.5kg)
(C) 5-4-3-2-1
Thruster 70/55
Gut Buster
1 Gut Buster = 1
Burpee + 1 Toes To Bar + 1 Bar Muscle up.
Scoring-Most Unbroken Rounds. E.G 5 thrusters or 1 Burpee, jump into TTB then immediately perform a bar muscle up.
*Athlete A performs Thrusters whilst Athlete B performs Gut Buster. Athlete's then swap until all reps are completed.
(D) 3 Sets
MAX Unbroken
MU
OR
MAX Unbroken Pullups+Dips
Hmmmm. Well first attempt at my 20 failed @3, felt like my knee was going to explode. I was going to leave it there, but after Brendo did his@92, I had a go at that, an it felt easy. So I loaded the bar to 110kgs an Worked my way through the 20, @15 it really hits you. But got them all out
ReplyDeleteWOD 7:17@60kg with T2B,KTE.
MU's 3,3,2. First time ever stringing out more than one MU, and did them on the "SuffaRings"
20rm Back Squat @ 90.7kg
ReplyDelete500m Row 1:36.9
Rowing WOD 1
1:36.9
1:50.4
1:54.8