Super Youth
(A) Power Snatch+OHS or Snatch depending on ability
(B) In teams of 2 60 Double Unders 20 Partner Wall Ball 300m run 40 KB Swings 60 Double Unders 200m run 60 Air Squats 40 Sit Up 100m run
Beginner/Intermediate
(A) Back Squat Build to a new 1rm
(B) In teams of 2 60 Double Unders 20 Partner Wall Ball 10/8ft - 9/6kg 300m run 40 KB Swings 24/16kg 60 Double Unders 200m run 60 Air Squats 40 Sit Up 100m run
Advanced
(A) Back Squat Build to a new 1rm
(B) In teams of 2 60 Double Unders 40 Wall Balls 9/6kg 10/8ft 100m run 40 KB PushPress 24/16kg 60 Double Unders 200m run 60 Pistol Squats 400m run 40 Calorie Row
Focus- (A) 10 reps with unloaded bar, 8 @ 50%, 5@60%, 3@75% then 1 rep at a time (B) Communication, we need more practice with it. A team of 2 that partitions reps should be like 1 person that doesn't need to rest. There should be no transition time lost.
Did this at CFP this morning (A) 100kg backsquat NEW PB - Yay!! (B) CFP individual version 11.14 - don't mind a chipper, although the runs were still yuck!
ReplyDeleteBack squat 158kg new PB
ReplyDeleteWod Teamed up with Luke and came in with 12:48
The girls glory was short lived!
Super Youth
ReplyDelete(A) Clean & Jerk
1 @ 57.5
Still had more to go but out of time! 60 is the goal next time :D
(B)
In teams of 2 with Corey
60 Double Unders - [Singles]
40 Partner Wall Balls 10ft - 9kg
300m Run - row
40 KB Swings - 16kg
60 Double Unders - [Singles]
200m Run - row
60 Air Squats
40 Ab Mat Situps
100m Run - row
Took out first place with the team! :D
(A) Back Squat 85kg (new PB) - got a bit too adventurous with the 90kg and knew as soon as I was down I wouldn't be getting back up.
ReplyDelete(B) I'm not sure what our time was, but very thankful for teaming up with Mel who really got us through! Hopefully going to be 100% by MOS this weekend! :(
Awesome work Captain!!