Super Youth
(A) Power Snatch 10min to find ME Load SET 1: 10 reps, SET 2: 8 reps,SET 3: 6 reps SET 4: 4 SET 5: 2 reps SET 6: 1 rep
(A) Power Snatch 10min to find ME Load SET 1: 10 reps, SET 2: 8 reps,SET 3: 6 reps SET 4: 4 SET 5: 2 reps SET 6: 1 rep
(B) Teams of 2-4 Rnds 5 Partner Deadlifts 120/80 10 Bar Facing Burpees
Beginner/Intermediate
(A) Warm Up & Technique then Power Snatch 10min to find ME Load SET 1: 10 reps, SET 2: 8 reps,SET 3: 6 reps SET 4: 4 SET 5: 2 reps SET 6: 1 rep
(B) Teams of 2-4 Rnds 5 Partner Deadlifts 120/80 10 Bar Facing Burpees
Advanced
(A) Power Clean Take 15min to work up to a HEAVY Single Finish with a Few Singles at 80-85%
(B) Find your Deadlift Weight for part (C) in approx 5 sets Strategies your Burpee Tempo
(C) - Individually-4 Rnds 5 Deadlifts 120/80 10 Bar Facing Burpees then 10 HSPU or M/U(see coach)
Focus- (A) Pay Attention to the limiting factor of your movement and work at them for the 80-85% (B) Focus is on consistent round times. Faster times for the last 2 rounds then the first 2 is preferred today
DONT FORGET TO DO YOUR BURPIES FOR THE WEEK FOR ANY SESSION YOU FORGOT TO POST RESULTS FOR!!!!
ReplyDelete20 BURPIES PER SESSION.....
Hey comments made under the name of "ANONYMOUS' are normally disreguarded.. But on this occasion Mr or Ms "ANONYMOUS" is actually RIGHT..
DeletePAY UP!!!!
Nice one Anon.
DeleteDo the 40 BFB in today's WOD count?
Na dont count when you dont put your name up again...
DeleteThe comment was done by me!!!!
Deleteno burpies in WOD's do NOT count!!!
Power cleans worked up to 105kg's..
ReplyDeleteI had a bit more but ran out of time. Some good lifting tonight by my fellow training partners with a few PB's and equalled PB's going on tonight..
WOD R'xd in 3.41 nice and fast workout..
(A) Worked up to 100kg, another PB :) worked on getting elbows under the bar quicker
ReplyDeleteWOD completed in 5:25, the DLs killed me. 10-15 meter Hand Stand Walk unbroken.
(A) Worked up to 52kg (PB) but really need to work on getting under the bar and concentrate on my feet positioning.
ReplyDeleteThe singles after were really helpful.
(B) DL @ 78.9. I seem to forget to get the times when they are written on the board at the front - but I finished last, I know that much!
HSPU with 2 x red bands. Really focused on getting my head to the floor tonight which is 10 times harder for my weak as arms!
A) Power Clean 100kg PB
ReplyDeleteThen worked front squats to 100kg PB
C) WOD 5:44 @ 120kg
then 10 HSPU with 2 orange bands
then 1 muscle up
Power Clean 65kg (New PB)
ReplyDeleteDrop down to 60kg to work on getting under the bar
WOD 5.41
Worked on Muscle ups afterwards 10x muscleups fully locked out 8/10