Super Youth
(A) Power Clean In 20min find 1rm
(B) In teams of 3 complete in 10mins AMRAP of 3 10 Burpee Over-the-Box Jumps (touching the top of the box is required, but opening the hip is not) 15 Pullups 10 DB/KB Push Press
Beginner/Intermediate
(A) Power Clean In 20min find 1rm
(B) Individualy complete 3 Rounds of 10 Burpee Over-the-Box Jumps 24/20 (touching the top of the box is required, but opening the hip is not) 15 Pullups 10 KB Push Press 24/16kg
Advanced
(A) Power Clean In 20min find 1rm then perform 2 Front Squats EMOM @ 110% for 7mins
(B) 3 Rounds of 10 Burpee Over-the-Box Jumps 30/24 (touching the top of the box is required, but opening the hip is not) 15 Pullups 2 Wall Walks
Focus-(A) Practice the skill of making the transition in depth as the weight increases. You have all the way down to just above parallel in the squat so use it. (B) Nose to Wall
Super Youth
ReplyDelete(A)
10 @ 33kg
8 @ 40kg
6 @ 53kg
4 @ 60kg
2 @ 65kg
1 @ 70kg! PB!!!!!!
(B) Partner'd with Callum and Dayton!
4 + 10 reps
Great session!
(A) 1rm P/C 92.5kg, F/S's @ 100kgs 6/7 sets
ReplyDelete(B) Completed WOD in 5:57
(A) 1RM 50kg (PB) - would have loved to have gotten the 52.5! Maybe if I was coming off a rest day. Next time gadget.
ReplyDeleteFS @ 55, all successful. Both Gab and I had to finish within 30secs so we could change weights - finished every lift in time. Awesome work Gab!
(B) 10:55 - really need to get over that 'last pull up'. So many times I had one to go and couldn't get it out!
Power Cleans - NEW 1rm 65kg
ReplyDeleteEMOTM - @ 70kg 13/14 lifts This was heavy. Worked on pushing knees out
WOD - 8.43
Love these types of WOD's
Awesome work by the team PB's all round Woop Woop!!!
Beginner/Intermediate
ReplyDeletePower Clean 53kg, was really confused with this as I usually struggle to get under 45kg but managed an 8kg pb... Something must have clicked in my head or something...
WOD not so good... 13 something was using red/yellow band for pull ups then blue band on last round. Was not feeling 100%.