Super Youth
(A) Back Squat & Strict Press - Work up to a new 1 RM
(B) 3 Rounds of 3min AMRAP
3x pushup
6x air squat
9x situp
*rest 1 minute between each 3 minute AMRAP
Beginner/Intermediate
(A) Strict Press - Work up to a new 1 RM
(B) 3 Rounds of 3min AMRAP
3x power snatch
6x push up
9x air squat
*rest 1 minute between each 3 minute AMRAP
(C) Accumulate 50 TTB, TTRingsor Abmate Situps
Advanced
(A) Strict Press - Work up to a new 1 RM. Accumulate 50TTB or TTRings in as little sets as possible between sets
(B) 5 Rounds of 3min AMRAP
3x power snatch 50/35kg
6x clapping push ups
9x air squat
*rest 1 minute between each 3 minute AMRAP
Advanced
ReplyDelete(A) Strick press 75kg TTB 28, 22
(B) 40kg for P/S R1= 4rnds + 3 ps, R2= 3rnds + 3ps, R3= 3rnds, R4= 3rnds + 3 ps, R5= 3 rnds
Advanced: 50kg strict press new pb (previous 42kg) toes through rings 25 & 25 situps. (B) 27kg, hand release push ups. 3 x 3 rounds, 2 + 12, 2 + 16.
ReplyDeleteAdvanced-
ReplyDeleteA. 67.5 kg s/press, ttb 39,11
B. 5 rounds @40kg
Rnd 1)-5
2)-4+13
3)-4+4
4)-4+1
5)-3+12
Super Youth!
ReplyDeleteRan out of time for the back squat but we hit the 60kg mark.
Strict Press at 38kg.
WOD:
3+6
3+9
3+3
Started strong- wore down a bit but came back with a sting. Can't explain round three haha.
Good WOD.
Strict Press- 60kg.
ReplyDeleteT2B -17,17,17
WOD 5 Rnds
@40kgs
1. 4+3
2. 4
3. 4
4. 3+12
5. 3+6
ADVANCE
ReplyDeleteStrict press 40kg (new pb)
Wod
R 1 3rnds +3
R2 3 rnds + 3
R3 3 rnds + 3
R4 2 rnds
Rd 5 3 ronds plus 3
this was a hard one calves were killing from yesterday wod
it was great working with the intermediate and beginner group great work guys!!! and great work by the advance group!!!
(A) Strict press - 1RM@ 42.5 -PB
ReplyDeleteRan out of time on completing 50 T2B.. Spent a fair bit of time trying to improve technique. Long way to go.
(B) R1 3 rds
R2 3 rds
R3 3 rds
R4 2 rds + 9 reps
R5 3 rds
*Scaled -snatches @33.2kg, hand release push ups
(A)
ReplyDeleteFirst attempt at a strict press - its hard! 35.7kg. I think with a bit of conviction I should have got the 38.2.
TTB was focused on technique more than reps.
(B)
R1 3 rounds + 1rep
R2 3 rounds + 2 reps
R3 3 rounds + 2 reps
R4 3 rounds
R5 2 rounds + 2 reps
(snatches @ 28.2)