Super Youth
(A) Warm Up, Technique Clean
(B) Individually complete 15-12-9 Power Clean 45/30kg, HR Pushup (5min Cap) Recover 3mins Exaclty then 15-12-9 SDHP 45/30kg, Lateral Burpee over bar
Beginner/Intermediate
(A) Warm Up, Technique Clean
(B) Individually complete 15-12-9 Power Clean 45/30kg, HR Pushup (5min Cap) Recover 3mins Exaclty then 15-12-9 SDHP 45/30kg, Lateral Burpee over bar
Advanced
(A) Over head Pistol Squats 3 x 5 each leg
(B) Individually complete 15-12-9 Deadlift 100/70kg, HSPU (5min Cap) Recover 3mins Exaclty then 21-15-9 SDHP 50/35kg, HR Pushup
(C) ME Clean in 6mins immediately after A
Focus- (A) If you are not proficient at Pistol Squats then accumulate 30 reps alternating legs each rep (B) WIth a 5min cap you will need to be proficient at HSPU or you willl need to scale (C) Start heavy and plan out your lifts.
Boooooooooooooooooooo...
ReplyDeleteI would of loved these WODS to bad its my rest day..
P.s wont miss the cleans though...
A. Worked on pistols,couldn't manage overheads
ReplyDeleteB. 15,12,9 6:17
21,15,9 13:57
C. Cleans 100, 113 f
Should start practicing pistols without toe grabbing I think
Pistol OHS, Broom Stick and 15kg Bar
ReplyDeleteWOD - Scaled WB for HSPU - 4:34
SDHP/HRPU - 1 + 8.
ME Clean - 100,105,110kg
Lower back is tight as after 2 days of DL. Might have to rub some alcohol into it tomorrow night.
6am session this morning for my first day back at training
ReplyDelete(A) OH pistols with the dowel
(B) Finished all but 4 HSPU in the 5 min cap. 21-15-9 finished in 8:43.
ME cleans only got to 55kg. Just had nothing left, struggled big time this morning but glad to be back into it
(A) Worked on getting a pistol without holding my foot, left leg is way better than the right. Tried a few dowell overheads but my depth was not great.
ReplyDelete(B) i. 4:47
ii. 5:37 (just realised I didn't make the 5min cap! :(
(C) 52.5kg. Probably could have got the 55 but I was not getting under the bar, and all the lifts where I was just killed my back!!
Thruster re-test is going to be just lovely.
Did this on Sunday
ReplyDeleteA) i couldn't do the overheads but i was able to do the 30 accumulated
B)i. 5:42
ii. 5:55
C) 85kg
WOD with Brett
ReplyDelete1) 4.55 Requested
2) 5.51 SDHP was so not feeling it today they totally sucked!
3) 68kg clean - made up for sucking in wod 2!!