Super Youth
(A) Power Snatch In 20min find 1rm
(B) Individualy Run 800m THEN 10-8-6-4-2 Deadlift Burpee THEN Run 800m
Beginner/Intermediate
(A) Front Squat 5-5-5-5
(B) Individualy Run 800m THEN 10-8-6-4-2 Deadlift TTB THEN Run 800m
Advanced
(A) Front Squat 5-5-5-5 *Pause 3 seconds in the bottom of the 1st & 5th squat. In between sets practice Double Unders if you sucked last night or another skill.
(B) Individualy Run 800m THEN 10-8-6-4-2 Deadlift 90/60kg TTB THEN Run 800m
Focus-(A) Use same load as Power Clean from Monday
(A)5-5-5-5 Front Squat @ 33kg
ReplyDeleteFocus: High elbows and strengthening the squat
(B)
800m run (4:40)
10-8-6-4-2 Deadlift (53kg) and AB-Mat Situps
800m run (5:23)
Whole WOD: 14:36
Focus: Getting a good run time
Good WOD! Definitely pushed it. This will be a good WOD to revisit in 8 weeks time when I've finished my running programming.
Run Benchmark?
Run Day 2 finished this morning.
Caught up Friday.
ReplyDelete(A) FS @ 55 (didn't realise it was supposed to be the PC weight, not the last FS).
Skipped in between but didn't have a good rope!
(B) DL @ 55 & TTB - still trying to get a good kip and still failing.
Run 1: 3:25
Run 2: 3:36
Mind you, the runs were on a treadmill! I think its easier.
Total time 15:29
A) Front Squats @ 80kg (90kg PC weight too heavy)
ReplyDeleteDouble Unders in between sets
B) 800m 3:55
DL & TTB RXD
800m 3:56