Super Youth
(A) Bench & Weighted Pullups - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) Individualy complete 3 Rnds 5 Power Clean 10 Reverse Lunges in Rack 15 KB Swings 24/16 (Bottoms Up) THEN STRAIGHT AFTER 3rd Round Run 800m
Beginner/Intermediate
(A) 15mins to work a skill if you trained last night or tabata mash of squats, pushups, sit ups
(B) Individualy complete 3 Rnds 5 Power Clean @ 50% ME 10 Reverse Lunges in Rack 15 KB Swings 24/16 (Bottoms Up) THEN STRAIGHT AFTER 3rd Round Run 800m
Advanced
(A) Warm Up & Technique then 15min to find ME Clean
(B) Individualy complete 3 Rnds 5 Power Clean @ 55/40kg ME 10 Reverse Lunges in Rack @ 55/40kg 15 KB Swings 24/16 (Bottoms Up) THEN STRAIGHT AFTER 3rd Round Run 800m
Focus-(A) If you are feeling it go for a new PB, if not, stay lighter and work limitation of the movement (B) Unbroken reps
Strength- 1RM Bench Press 105kg, 1RM Weighted Pull Up 34.5kg
ReplyDelete(B) Power Cleans + reverse lunges 33kgs, K/B swings 16kgs. 8mins
Went light in the WOD. My back pulled up ok. Hopefully can get back into it properly next week.
Max effort clean 100kg, failed 105 and 103. Became mental challenge, I over thought it.
ReplyDeleteWod @ 60 kg, 24 kg k/b swings- 8.35
The CC (Captain Coach) got me to a PB for my MEC!
ReplyDelete(A) ME Clean: 47.5kg (PB) - very happy to break through that 45.7 mental block, but couldn't get under the 50kg - good advice to wind back and do a successful lift to not finish on fail, thanks Mel!
(B) PC @ 33.2, KB @ 16, 800m @ 3.54 - no idea on final time..
A) Max Clean 87.5kg (New PB)
ReplyDeleteB) Pwr Clean & Lunges @ 53kg & Swings @ 24kg KB
800m in 3:59