Super Youth
(A) Deadlifts - Warm Up to 75% of your 1RM then perform 5 reps, then 3 reps @ 85% then 1+ reps @ 95%
(B) Teams of 2 3 Rnds 15 Power Snatch each, 15 KB Swing each, THEN Run 400m
Beginner/Intermediate
(A) Deadlifts - Warm Up to 75% of your 1RM then perform 5 reps, then 3 reps @ 85% then 1+ reps @ 95%
(B) Individualy complete 3 Rnds 15 Power Snatch 40/30kg, 15 KB Swing 40/30kg, THEN Run 400m
Advanced
(A) SNATCH Build to a ME lift over 6 lifts THEN EMOTM x 6 sets Perform 3@65%
(B) Individualy complete 3 Rnds 15 Power Snatch 50/40kg 15 KB Swing 24/16 THEN Run 400
Focus-(A) If you are feeling good aim for a new PB. If not keep it lighter and work on the limitations of your technique.
This comment has been removed by the author.
ReplyDeleteSuper Youth
ReplyDelete(A) 5@81kg
3@92kg
1+ @102.5 ==> 5
Est. 1RM of 133kg
(B) Partner'd with Jak
Snatched on the 20 Bar purely for optimising our time and conserving energy for the buddy carry
KB Swings @ 16kg
100m Buddy Carry (I carried Jak)
100m Run Back (for me)
300m Run back (for Jak)
Good WOD! Redfined the term 'gassed'
Great session overall!
Warm up muscle ups - never thought I would see the day where I say Muscle ups are one of my favourite movements!!!!!
ReplyDeleteSnatch's
33,35,38,40,42,45
EMOTM at 33kg (73%) got 17 out of 18... fell forward on the last lift
WOD 11.21 then did the most horrible run finished in 13.20
R1 Power Snatch's
R2 Hang full snatch (My favourite snatch movement!!!)
R3 Hang snatch
Still not feeling 100% would love to do this wod when I feel on top of my game!!!
Goodwork by everyone tonight we all KICKED ASS!!!