Super Youth
(A) Back Squat Set 1 - 5 reps @ 75% Set 2 - 3 reps @ 85% Set 3 - 1+ rep @ 95%
(B) Individually 3 Rounds 10 Power Cleans 10 Burpees
Beginner/Intermediate
(A) Warm Up Technique then OHS
(B) Individually 3 Rounds Run 200m 10 Thruster 45/30kg 10 Burpees
Advanced
(A) OHS Set 1 - 5 reps @ 75% Set 2 - 3 reps @ 85% Set 3 - 1+ rep @ 95% then 1 set of max reps @ 60/40kg
(B) Individually 5 Rounds Run 200m 10 Squat Clean to Thruster 43/30kg 10 Lateral Burpees over Bar
A) OHS
ReplyDelete5 @ 45kg
3 @ 51kg
11 @ 57.5kg
B) WOD DNF (4 Rounds)
A) OHS worked off 90kg 1rm
ReplyDelete5@67.5 kg, 3@75 kg, 1@ 85kg i didnt read the max reps on this set. Then got 12@ 60kg should of got a few more but lost my concentration.
B) At 45kg's i finished 18 min 50 something. Was alot tougher than it looked on the white board thats for sure...
(A) 5@ 33.2
ReplyDelete3 @ 38.7
1@43
Max reps @ 30kg = 18
I could not feel my arms at the end!
(B) 20something mins @ 30.7kg
This was tough, and I realised too late that I could have made up time on the burpees - I was going so slow at the start!