Super Youth
(A) Bench Press & Weighted Pullups - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In teams of 2 5 Rnds 10 Partner Goblet Squats 24/16 12 Burpee Lateral Jump Over Teammate
Beginner/Intermediate
(A) SNATCH - Work to a ME over 8 lifts
(B) In teams of 2 5 Rnds 10 Partner Goblet Squats 24/16 12 Burpee Lateral Jump Over Teammate
Advanced
(A)Dynamic Warmup of Choice
(1) Snatch from knees to landing
(2) Muscle Snatch 3-3-3-3-3
(3) Snatch Drop 1-1-1-1-1
(4) Snatch - Heavy single.
Focus-You have 1.5 hours to complete. Dont rush any of it.
(A) Pull Ups - 3rep max on double blue bands
ReplyDeleteBench Press 1RM found at 42kg
Not too impressed with that bench but I'll keep working on it.
(B) Partnered with Nik
8kg Bell
12:14
First to finish! Good, tough WOD.
(A) 6 broad jumps, 6 power cleans, 12 weighted sit ups
ReplyDelete5 broad jumps, 5 power cleans, 10 weighted sit ups
5 broad jumps, 5 power cleans, 10 weighted sit ups
6 broad jumps, 1 power clean
cleans@ 55kg, weighted sit ups using 10kg plate
(B) WOD
4 X 400m runs
Run 1 -1.36
Run 2 - 1.36
Run 3 - 1.50
Run 4 - 1.49
A) 1. Knees to landing (no dowel or bar)
ReplyDelete2. Muscle Snatch @ 30kg
3. Snatch Drop @ 6kg
4. Snatch Heavy single 47.5kg