Super Youth
(A) Warm Up, Technique Rope Climbs
(B) Power Clean Technique
(B) Power Clean Technique
(C) The Chief"-3 Rounds of 3min AMRAP 3 Power Cleans, 6 HR Pushups, 9 Air Squats 1min Recovery
Beginner/Intermediate
(A) Warm Up, Technique Rope Climbs
(B) Power Clean Technique
(C) The Chief"-3 Rounds of 3min AMRAP 3 Power Cleans, 6 HR Pushups, 9 Air Squats 1min Recovery
Advanced
Advanced
(A) Warm Up not for time 5-4-3-2-1 Rope Climb 15/12ft/Pistol Squat
(B) "The Chief"-3 Rounds of 3min AMRAP 3 Power Cleans 60/40, 6 HR Pushups, 9 Air Squats 1min Recovery
(C) In time remaining to 20mins from start of "The Chief" find 1RM Front Squat from Racks.
Focus- (A) Pistols are alternating legs (B) Build the Engine (C) Although your fatigued from the chief, shoot for a new 1RM.
Trained this morning at 9.30 with Penrith crew. So did there workout..
ReplyDeletea) strict press 90kg's PB
WOD 23 min 56 sec's Rxd
Im starting to feel like GLAMOUR BOY (luke)
2 PB's in 2 days..
Just saying..
(a) First time getting to the top in two grabs :), needs serious work though
ReplyDelete(b) Technique needs improvement. I need to work on hitting the right spot on my thigh. i thinks its from pulling the bar up before i shrug.
(c) Power cleans @ 60kg
1 - 5 rounds 2 reps
2 - 4 rounds 2 reps
3 - 4 rounds 6 reps
(A) 2 pump rope climbs, all pistol squats
ReplyDelete(B) THE CHIEF 4,4,4. need to work on my touch and goes at the bottom of the power cleans which was pointed out by browney cheers mate
(C) PBd FS 110kg
Rope climbs and pistols - Thanks coach for helping with technique of high knees now can do it in two pumps
ReplyDeleteWod
Round 1 - 5 rounds
Round 2 - 5 Rounds
Round 3 - 4 Rounds
front squat 75kg - disappointed in this as i rushed the 80kg and stuffed up in the bottom of the squat I was not happy with myself for this lift and had to settle with 75kg
A) Ropes an pistols ok, 2 pumps for each climb
ReplyDeleteB) The Chief 4+5,4+2,3+16
C) 100,120,130, 140(f) ran out of time for the last squat an tried to rush it. But still equalled my old PR ol 130. :)
(A)
ReplyDeleteFelt good on the climbs, a bit wobbly on the pistols - but mostly happy with my depth/flexibility wearing just my nanos.
(B)
R1 3+2
R2 4+1
R3 4
(C) 75, no PBs tonight - failed on 77.5.
PT Session
ReplyDeleteChief
1. 3 + 10
2. 4
3. 4 + 1
10 Rnds for time 3 TTB
Time 5:59