(A) Back Squat - 1x8 @65% - 1x8 @70% - 1x6 @80% - 1x6 @85%
Front Squat - 1x5 @70% - 1x5 @75% - 1x5 @80% - 1x5 @85%
Muscle Ups between Squats. 1 after the first set, 2 after the 2nd etc If no M/U then Chest to Ring.
(B) 5 Rounds each of 1x Bear complex, 10x push ups, 15 x KB Swings 32/24kg (Bottoms Up)
*Bear Complex = Clean + thruster + back squat + thruster. Make this movement as fluid as possible
Scoring-For Time. Must increase each round. If you fail a round of the bear complex it is a 1min time penalty
*Athlete A performs complex, pushups & KB Swings. Athlete B then performs elements. Athlete A can change the weight for their next round immediately after B finishes complex.
A) Back Squat
ReplyDelete8 @ 78kg
8 @ 85kg
6 @ 98kg
6 @ 102kg
Front Squat
5 @ 67kg
5 @ 73kg
5 @ 78kg
5 @ 82kg
B) Bear @ 20kg, 25kg, 33kg, 38kg, 40kg.
Scaled Push Ups
KB 16kg
(A)
ReplyDeleteBS
46.4, 51.4, 56.4, 60
FS
46.4, 51.4, 53.9, 56.4
(B)
Bear - worked with Mel (who totally powered through 24kg KB swings! Go Mel!)
33.2, 35.7, 38.2, 40.7, 43.2
Push ups & 16kg KB for me.
Bs- 78,83,94,103
ReplyDeleteFs-78, 83,88, 96
Muscles ups- 5 rounds +5
Wod - did wod with Jody,good to have him training always brings a little more intensity to the group.
Bear - 60,65,73,78,81-fail
Felt good to do a more strength based wod. Good fun.
Back Squat Worked off 86kg
ReplyDeleteFront Squat worked off 55kg (Front squat was light feel like I am ready to do a new PB)
Got 5 out of 6 Muscle ups!!!! so excited that I am finally getting them!!!
WOD - Worked with Tanya
33.2, 35.7, 38.2, 45.7, 51.4kg (PB thruster on last lift!!)
Agree with Brendan having Jody train with the early squad I think pushes us all.
Really excited about the CFS clothing, we are going to look awesome at next comp day!!!