Super Youth
(A) Back Squats & Strict Press - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) Individualy 15min AMRAP 30 Double-Unders 10 Pullups 5 GTO 45/30
Beginner/Intermediate
(A) Back Squats & Strict Press - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) Individualy 15min AMRAP 30 Double-Unders 10 Pullups 5 GTO 45/30
Advanced
(A) 3 sets Handstand Walk 10-15m, L-Sit 30-45secs, Hang to Inverted on Rings 2-4reps
(B) Front Squat 3x5 @75% (3 second pause on the 1st & 5th rep) & perform
Back Squat - Find Heavy Single over 3 lifts THEN @75-80% Perform 5 OTM x 3 sets
(C) Rest Day if competed sunday or Every 90seconds for 6 rounds complete 30 Double Unders, 10 Pullups & 3 GTO
Soild Effort Brendan!! :D And all the other athletes who were competing! All did well and proud! Good Job guys!
ReplyDelete(A)Back Squat 4 reps @ 70kg
Est. 1RM of 79kg (Actual 1RM is 85...)
Strict Press 4 reps @ 38kg
Est. 1RM of 43kg (Actual 1RM is 49...)
Not feeling it today.
(B)
10MIN AMRAP
30 D/U
10 Push Ups
5 Each Arm G2O KB - 12KG Bell
5 RAW Rounds, 4 Bonus Rounds totalling 9 Rounds
Brilliant WOD!
Brendan and Mel were both awesome. And well done to Brendan on his placing!!
ReplyDelete(A) Worked on hang to invert as this is something I've never done before - and its not easy! L-sits were tough on my arms more than anything. No handstands tonight, will catch up another night.
(B) FS @ 45, all successful.
BS got to 75, and did 5 OTM @ 60
(C) Didn't even get a GTO out!! D/U took up all the time.
30 + 6
20 + 10 (orange band)
20 + 6 (orange band)
20 + 3
20 + 5 (orange band)
A) Handstand Wall Holds, Scaled L sits to knees, Hang to invert requires more work.
ReplyDeleteB) Front Squats
5 @ 70kg, 5 @ 70kg, 5 @ 70kg
Back Squats
1 @ 100kg, 1 @ 120kg, 1 @ 130kg
5 @ 105kg, 5 @ 100kg, 5 @ 100kg
C) Rnd 1 30DU, 10PU, 2 GTO @ 50kg
Rnd 2 15DU, 5PU, 3 GTO @ 50kg
Rnd 3 15DU, 5PU, 3 GTO @ 50kg
Rnd 4 15DU, 5PU, 3 GTO @ 50kg
Rnd 5 15DU, 5PU, 3 GTO @ 50kg
Rnd 6 15DU, 5PU, 3 GTO @ 50kg