Super Youth
(A) Back Squat-Retest 1RM or find your 20RM
(B) In teams of 2 complete 20min Amrap of 10 KTE, 10 Box Jumps 24/20, 10 Pullups, 10 Box Jumps 24/20. Partition reps as required
Beginner/Intermediate
(A) Back Squat-Retest 1RM or find your 20RM
(B) In teams of 2 complete 20min Amrap of 10 KTE, 10 Box Jumps 24/20, 10 Pullups, 10 Box Jumps 24/20. Partition reps as required
Advanced
(A) Over head Pistol Squats 5 x 3 reps each leg
(B) Back Squat-EMOTM for 15mins 1 Rep @ 75% of 1RM.
(C) In teams of 2 complete 7 Rounds each of 10 KTE, 10 Box Jumps 24/20, 10 Pullups, 10 Box Jumps 24/20
Focus- (A) If you cannot perform overhead accumulate 45 reps (B) We are going into a new lifting cycle with an emphasis on working under the pressure of time for the squat, deadlift and thruster. Enjoy (C) Athlete A will complete 10 KTE, 10 Box Jumps, 10 Pullups & 10 Box Jumps as fast as they can then Athlete B will complete elements until both athletes have finished 7 rounds each.
Back Squat EMOM 2X127.5 FOR 1Om
ReplyDeleteWOD 23.30 and a ripped up hand.
(A) Back Squat 1rm re-test because i missed it last wk. 137.5 PB, Failed 139
ReplyDelete(B) 20:36 teamed up with Nath. Well done tonight everyone
2 Back squats EMOM for 10 min at 75kg (Felt really light which was awesome
ReplyDeleteb) teamed up with Rookie who gave some awesome tips with knees to elbows
finished just after Luke and Nathan - not sure of the time.