Super Youth
(A) Deadlift-Retest 1rm
(B) In teams of 2 complete 50 D/U then 42-30-18 KB Swings, Box Jumps 20/12", Pullups, Burpees then 50 D/U. All reps can be partitioned in anyway that suits the team members.
Beginner/Intermediate
(A) Deadlift-Retest 1rm
(B) In teams of 2 complete 100 D/U then 42-30-18 KB Swings 24/16kg, Box Jumps 24/20", Pullups, Burpees then 100 D/U. All reps can be partitioned in anyway that suits the team members.
Advanced
(A) Deadlift-Retest 1rm
(B) In teams of 2 complete 200 D/U then 42-30-18 KB Swings 24/16kg, Box Jumps 24/20", Pullups, Burpees then 200 D/U
Focus- (A) Dont be greedy. If you PB by 5 or 10 great. But if your not feeling it then a 1kg improvement is worth taking (B) In the first round. Athlete A must complete 21 swings then B, Athlete A must complete 21 Box Jumps then B. This pattern continues for all rounds. Double Unders must be changed when an Athlete misses a rep
6am Session with Coach Mel.
ReplyDeleteDeads - 170kg, form was all over the place, lifting my but first ( thanks to Rookie pointing this out, last week). Something I really need to work on.
Worked with Eamon, did the advanced WOD- 23:40
A) Deadlift 1RM 73kgs new PB
ReplyDeleteB) Partnered with Monique 21:37
Still can't do double unders yet.
A) New 1RM 180kg, failed at 185kg. was happy with a 20kg jump :)
ReplyDeleteB) Worked with Lock Tonight
19:34. those double unders at the end absolutely killed me
Good session Peeps! Bring on a rest day I'm knackered
A. 210kg deadlift new 1rm
ReplyDeleteB. teamed up with Nath and enjoyed a good tough
wod, still need to work on those pull-ups they continue to cost me valuable time
a) smashed a pb out for dead lifts of 73kgs so happy with that thanks to coach mel and coach jody helping me improve... not my shoes.
ReplyDeleteb) annette and I got a time of 21:37. great work net and to everyone who I watched tonight... mel and rookie you guys smashed this wod
Great effort Monique! Always pushing me through
DeleteDead Lifts 110kg (PB!!!)
ReplyDeleteWod - was paired up with Rookie OMG that boy can move which made me keep up with him!!!
Time 19.17 I love these types of WOD hope there is one like this in the opens
A) 1RM Deadlift 185kg (PB)
ReplyDeleteB) Teamed with Brett total time 26 mins
(A) 1RM 111.5 (PB) - Many thanks to Jody for showing me where I was going wrong with this.
ReplyDelete(B) Went solo on Saturday: 19:30. No rest = death, but felt good when it was over! Double unders are getting slightly better but still very frustrating.