Super Youth
(A) Thruster-Retest 1rm
(B) Individually complete 1 Rope Climb 15/12ft, 30 WallBalls 9/6kg 10/9ft, 1 Rope Climb 15/12ft, 30 WallBalls 9/6kg 10/9ft, 1 Rope Climb
(C) Mobilize
Beginner/Intermediate
(A) Thruster-Retest 1rm
(B) Individually complete 3 Rope Climbs 15/12ft, 30 WallBalls 9/6kg 10/9ft, 3 Rope Climbs 15/12ft, 30 WallBalls 9/6kg 10/9ft, 3 Rope Climbs
(C) Mobilize
Advanced
(A) Thruster-Retest 1rm
(B) Individually complete 5 Rope Climbs 15/12ft, 30 WallBalls 9/6kg 10/9ft, 5 Rope Climbs 15/12ft, 30 WallBalls 9/6kg 10/9ft, 5 Rope Climbs
(C) Mobilize
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) The wallballs should be unbroken, it's only 30reps (C) Spend at least 20mins here working on the limitations of your movements. Pistol squats ring a bell
(A) thruster 1rm 95kg PB!
ReplyDelete(B) 11:45
Welcome back Luke
DeleteA. 105 thruster new 1 rm
ReplyDeleteB. 9:27 rope climbs felt really good today, must of been the strength wrap I placed under my calf sock where I usually cut up
A rewarding week with a couple of PB's!
A) new 1rm 82.5kg
ReplyDeleteB) 8:47
i did a bit of work with Mel to try and improve my wall balls they kill me every time
A) Thruster 75kg (PB)
ReplyDeleteB) WOD 12 min
Thruster - 60kg (New PB)
ReplyDeleteWod 6.32
Trained with the beginner group today it was great to train with them!!!
(A) 50kg (PB, not a big jump though!)
ReplyDelete(B) Didn't write it down! :( I think it was 9something. I felt quick, but not as quick as 6:32, nice work Mel!!