Super Youth
(A) Warm Up, Technique, Snatch
(B) In teams of 2 complete-40 Power Snatch, 40 Partner Burpees, 40 OHS, 40 Pullups, 40 Back Squats, 40 Partner Med ball sit ups
(B) In teams of 2 complete-40 Power Snatch, 40 Partner Burpees, 40 OHS, 40 Pullups, 40 Back Squats, 40 Partner Med ball sit ups
(C) 50 Double Unders in the least amount of sets
Beginner/Intermediate
(A) Warm Up, Technique, Snatch
(B) In teams of 2 complete-40 Power Snatch 40/30kg, 40 Partner Burpees, 40 OHS 40/30kg, 40 Pullups, 40 Back Squats 40/30kg, 40 Partner Med ball sit ups 9/6kg
(C) 100 Double Unders in the least amount of sets
Advanced
(A) Snatch ME in 15mins
(B) In teams of 2 complete-40 Snatch 40/30kg, 40 Partner Burpees, 60 OHS 40/30kg, 60 Pullups, 80 Back Squats 40/30kg, 80 Partner Med ball sit ups 9/6kg
(C) 150 Double Unders in the least amount of sets
Focus- (A) Start heavy, don't waste 5mins getting to a weight that you would lift successfully 99 times out of 100 (B) Tanya and Brett the team to beat, or will the A team step up (C) Come join the 100 club
Snatch ME @85kg.
ReplyDeleteWOD with Lachy, 20:20. It looked horrible, but overall not a bad chipper.
DU's 9 attempts, max was 45
(A) 33.2 - not my 1, but at least made it past 31.9 this time. Need to lose that fear, I'll be upping my snatch work in the coming weeks.
ReplyDelete(B) Chipper with Gab. 28something. Gabby is such a great partner, she will always get out two or three extra reps when she really wanted to give in two or three reps ago!!
(C) 12 Attempts - 20 my best.
PT Session
ReplyDeleteA) Finally landed a 60kg Snatch, was all over 62.5kg but couldn't quite stick it.
Five minutes of mobility work on the rumble roller gave me the best range of motion I've ever had, lifted for an hour pain free.
Did this wod on Saturday with my little pocket Rocket Monique!!
ReplyDelete20.38
I loved this wod and hope there is one like this in the opens!!!
Great work Monique :-)
I did this work out on saturday with a mate from a power lifting gym.
ReplyDelete(A)55kg new 1RM failed 60kg... should of done 57.5kg
(B) 22:50 (he doesn't do anything overhead)
pull ups were done on rings
sit ups were 10kg weight plate sit ups (have no medicine ball)
(C) 11 rounds. i was so disappointed I'm usually a lot better at double unders and its something i work on regularly.
longest run was 42
Did the chipper with Tasia - no scaling, 25:49
ReplyDelete