Super Youth
(A) Warm Up Technique then 5RM Deadlifts & Pullups
(B) In Teams of 2 3 Rnds 10 Partnered Pushups 10 Partner Deadlifts Run 400m
Beginner/Intermediate
(A) Warm Up Technique then 5RM Deadlifts & Pullups
(B) In Teams of 2 3 Rnds 10 Partnered Pushups 10 Partner Deadlifts Run 400m
Advanced
(A) Deadlift 5-5-5-5 In between practice gymnastic movements
(B) Individually 3 Rnds Run 400m 15 Ring Dips 10 Deadlifts 110/80kg
(C) In Teams of 2 Farmers Carry 50m AHAP
Focus- (A) Last set of 5 should be eye popping heavy (B) Focus on an element to get better at.
Deadlifts.. 4 sets @ 160kg's
ReplyDeleteWOD.. 8 or 9 min 55 not sure..
Did the farmers carry as R'xd unlike the team that claimed victory..
Oh and it was noticed that Luke didnt turn up tonight.. He only turns up for the super star lifts.. We are onto him big time...
Dead lifts 5 @ 93 ( happy with this as my 1 use to be 89 kg)
ReplyDeleteThe wod was a killer and showed me that I needed to work on ring dips.
17.50 (Not happy with this) Will do extra work on ring dips
Brett the girls won fare and square stop trying to save the boys you have to admit they got their ass kicked by girls lol!!!!
(A) 5 @ 83.2, had a go at 88, but only got out 1!
ReplyDeletePracticed muscle ups (and truly excelled at my whinging about hand rips tonight..)
(B) I literally found every part of this WOD challenging! I knew from that first deadlift I was going to struggle! 83kg was a killer and really pushed my limits.
Can't remember my time, but pretty much bang on with Mel.
Brett stop being a sook and admit defeat! Although, I made a powerful enemy last night! Sorry Brendan, please be kind with your payback. :)
Its ok girls if you can live with calling that a win without SCALING then so can i...
ReplyDeleteTanya I dont think the boys like losing to girls lol
Deleteit wasnt scaled or coach wouldnt allow it!!! girls won Fair and square woop woop!!!
GREAT WORK TANYA!!!
Coach allows people to SCALE all the time.. Original rules were to hold the FAT part of the bar. When it was brought to his attention that "my hands are to small to hold it" he allowed you to continue by holding the thinner part of the bar so there for you guys were able to compete by SCALING.. Its not a crime to SCALE girls.. I think i might have done it a couple of times over the years myself.. All good.. Just set yourselves a goal of doing it REQUESTED next time..
DeleteBURPIE PENALTY FOR:
ReplyDeleteWoody
Locky
Rooky
Dave
Brendan
20 Burpies for not posting!!!!
A) Deadlifts
ReplyDelete5 @ 120kg
5 @ 130kg
5 @ 140kg
5 @ 145kg
5 @ 150kg
B) WOD @ DL 110kg Rings Orange Band
I think time was 15:45
C) Improvement required