Super Youth
(A) Deadlifts - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In teams of 2 10,8,6,4,2,1 Power Clean Between rounds Perform 5 Pull ups, 5 Push Ups, 5 Air Squats
Beginner/Intermediate
(A) Warm Up Technique then ME KB Power Clean & Jerk
(B) Individually 10,8,6,4,2,1 Clean and Jerk (40/30kg) Between rounds Perform 1 round of Cindy (Cindy = 5 Pull ups, 10 Push Ups, 15 Air Squats)
Advanced
(A) Deadlifts - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In teams of 2 10,8,6,4,2,1 Power Clean Between rounds Perform 5 Pull ups, 5 Push Ups, 5 Air Squats
Beginner/Intermediate
(A) Warm Up Technique then ME KB Power Clean & Jerk
(B) Individually 10,8,6,4,2,1 Clean and Jerk (40/30kg) Between rounds Perform 1 round of Cindy (Cindy = 5 Pull ups, 10 Push Ups, 15 Air Squats)
Advanced
Warm Up: Shoulder Strength & Stability Circuit
(A) KB Clean & Split Jerk 15min to find maximum load (Record max lift of both arms)
(B) Individually 10,8,6,4,2,1 Clean and Push Jerk (60/40kg) Between rounds Perform 1 round of Mary (Mary = 5 HSPU, 10 One Legged Squats, 15 Pullups)
(B) Individually 10,8,6,4,2,1 Clean and Push Jerk (60/40kg) Between rounds Perform 1 round of Mary (Mary = 5 HSPU, 10 One Legged Squats, 15 Pullups)
(Pre-Session) Becoming a better athlete
ReplyDelete5 Push ups
5 Pull ups
5 Ring dips
5 Rounds
(A) ME KB Clean and Jerk
24kg
(B) Took out the title in boys vs girls
Liam, Nathan and I vs Nicola, Alicia and Alicia 2
Good WOD!!
KB Clean&Jerk max 32kg
ReplyDeleteWOD 24:56 rxd.
(A) Max 16kg Left arm, (just barely) 20kg right
ReplyDeleteDefinitely interested in the shoulder strength and stability circuit - old lefty is letting me down too often.
(B) WOD 32.56 - HSPU with 2 x red bands, everything else as standard.
Do you think anyone would notice if I never washed my hand again? It hurts way too much.
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ReplyDelete