Super Youth
(A) Back Squat Warm Up 5@40%, 5@50%, 3@60% Working 5@75%, 5@80%, 5+@85%
(B) Team Cindy-20min Amrap 5 Pullups, 10 Pushups, 15 Squats
(B) Team Cindy-20min Amrap 5 Pullups, 10 Pushups, 15 Squats
Beginner/Intermediate
(A) Back Squat Warm Up 5@40%, 5@50%, 3@60% Working 5@75%, 5@80%, 5+@85%
(B) Cindy-20min Amrap 5 Pullups, 10 Pushups, 15 Squats
Advanced
(A) Front Squat 5@75%, 5@80%, 5@85% Back Squat 5@75%, 5@80%, 5+@85%
(B) Mary-20min Amrap 5 HSPU, 10 Pistols, 15 Pullups
Focus- (A) Cycle 2 Week 1 (B) If you do not have a R'xd HSPU then it's Cindy
Great to get in early in the week! Back squat = 10 reps @ 76.5kg.
ReplyDeleteTeam Cindy with Gab: 12 rounds +20. Happy with my pullups and hand release push ups all unbroken. Gotta get my ass into gear to be faster on the air squats though.
Work, rest, work, rest that is when I'm at my best!!!!
(A) i wasn't too happy with my back squat. i need to work on my mobility.
ReplyDeletei only managed 5 reps for the 85%
(B) i did Mary tonight
i got 7 rounds 13 reps
i was cheering that i was able to do the pistol squats! thanks to a technique change. Thanks Jody!
once again i need to work on my mobility and flexibility.
A)Worked off 100kg's for front squat and worked off 190kg's for back squat. Finished with 13 reps @ 145kg's..
ReplyDeleteB)I did Cindy..15 rounds + 12.. Stuck to a nice pace but the legs struggled after heaver squatting..
Then finished with 5min row..
Good tuff session tonight.. I feel im getting fitter..
(A) 7 reps on last set of BS
ReplyDelete(B) 10 rounds + 1.
The box is looking better and better every week, well done guys!
Ps. Did Mary for (B)
ReplyDeleteBack squat - got 12 out last go
ReplyDeleteWOD - Did Mary 7 + 21
Was really annoyed at my pullups this is what slowed me down
A) Front Squats 5 @ 67.5kg, 5 @ 72.5kg, 5 @ 76kg
ReplyDeleteBack Squats 5 @ 87.5kg, 5 @ 93.5kg, 10 @ 100kg
B) Cindy 12 rounds + 5 reps RXD
Sunday Catch Up:
ReplyDeleteFS worked off 75kg
BS worked off 85kg - 11 reps on the 85%
Cindy - 14 rounds + 6
Air squats were tough after back squat - and it felt like the round was over too soon, was always disappointed when it was time to do pull ups again!! Sunday well spent either way.