Super Youth
(A) Accumulate 10 Pistol Squats or Progressions (5 each leg) before commencing part B
(B) Technique, Power Snatch
(C) 3 rounds - 3 min AMRAP 1min Recovery 3 Power Snatch, 6 Wall Ball, 3 Bar Facing Burpee
Beginner/Intermediate
(A) Accumulate 10 Pistol Squats or Progressions (5 each leg) before commencing part B
(B) Technique, Power Snatch
(C) 4 rounds - 3 min AMRAP 1min Recovery 3 Power Snatch 45/30kg, 6 Wall Ball 9/6kg - 10/9ft, 3 Bar Facing Burpee
Advanced
(A) Tabata Pistol Squats 8 Rnds
(B) Power Snatch Build to a ME over 12min
(C) 5 rounds - 3 min AMRAP 1min Recovery 1 Power Snatch+1 Full Snatch+1 Power Snatch 45/30kg, 6 Wall Ball 9/6kg - 10/9ft, 3 Bar Facing Burpee
Focus- (A) If no pistol squat work progressions (B) You need to come up with a strategy mentally to adjust to the weight as it gets heavier (C) Practice your strategy from B in part C
A)66
ReplyDeleteB)90kg's
C)187
Good session got to love the work rest WODS.. Some good competition there tonight gotta love it when Browny gets in there and stirs the natives up!!!
A. 47
ReplyDeleteB. 78kg snatch and shoulder feels good!
C. 172 long reps, great night and good amrap
Pistol TABATA : 65
ReplyDeletePower Snatch:- 82.5. Still struggling to get under the bar for the "Power " movements.
WOD : 147reps. Really felt this WOD after RND 3
(A) 47 - highest reps per round was only 7!
ReplyDelete(B) 35.9 with terrible form. Previously 30kg on the board, but my last 2 lifts were not great so not really much of a win.
(C) 117 reps. Really wanted to try get the PS & SS well so didn't want to push it, but after the 2nd round the SS was a real struggle anyway.
A) Pistol Squat Progressions
ReplyDeleteB) Power Snatch ME 58kg
C) Total - 118reps
Rnd 1 - 22reps
Rnd 2 - 23reps
Rnd 3 - 24reps
Rnd 4 - 24reps
Rnd 5 - 25reps