Super Youth
(A) Back Squats 3@80%, 3@85%, 3+90%
(B) Indivdually complete 10min AMRAP-200m Run, 10 Abmat Situps, 10 Air Squats
Beginner/Intermediate
(A) Back Squats 3@80%, 3@85%, 3+90%
(B) Indivdually complete 12min AMRAP-200m Run, 10 Abmat Situps, 10 Air Squats
Advanced
(A) 1 Hi Hang Clean + 2 Front Squat 5 sets
(B) Back Squats 3@80%, 3@85%, 3+90%
(C) Indivdually complete 15min AMRAP-200m Run, 10TTB, 10 Pistol Squats
Focus- (A) Heavier then last weeks tall clean. Build weight across 5 sets (B) 1 Chance to get stronger at your back squat todayso max out the last set (C) Build the engine
a) 33 , 35, 38
ReplyDeleteb) got 7 rounds very disappointed had 15 down. need to go for 5k runs to improve cardio and need to keep working on sit ups.
Arrived an hr early, cause I've got NFI today, so practiced DU & Handstand Holds
ReplyDeleteHigh Hang + 2FS. 60,80,90,100,105kg
BS 10@125kg
WOD- 6rnds + 1run(ish). 5 unbroken Rnds, pretty happy with that.
a) 40, 52, 60, 65, 65
ReplyDeleteb) BS 5 @ 110kg
c) 6 rounds 4 reps
pistols were done on a weight plate. I need to keep practising those pistols!
i was happy with my runs tonight and toes to bar could use some conditioning.
(A) worked up to 73kgs. Stayed light due to yestys wod
ReplyDelete(B) 9 reps @ 110
(C) 7 rnds + 3/4 of a run. Conditioning needs alot of work
A) Worked up to 60kg
ReplyDeleteB) 11 reps at 75kg
C) 5 rounds plus part of run
D) 100 double unders for time 1.11
E) muscle up work
F) Running practice with Monique