Super Youth
(A) Back Squat 5@85%, 3@90%, 1+@95%
(B) In teams of 2 complete 20min Amrap-10 Push Press 45/30kg, 10KB Swings 24/16kg, 10 Box Jumps 24/20"
Beginner/Intermediate
(A) Back Squat 5@85%, 3@90%, 1+@95%
(B) In teams of 2 complete 20min Amrap-10 Push Press 45/30kg, 10KB Swings 24/16kg, 10 Box Jumps 24/20"
Advanced
(A) Back Squat 5@85%, 3@90%, 1+@95%
(B) Individually complete 20min Amrap-10 Push Press 45/30kg, 10KB Swings 24/16kg, 10 Box Jumps 24/20"
Focus- (A) This is our last cycle before a retest. Don't look back on today and wish you had of done a few extra reps (B) Think Efficieny and have a plan.
a) Interesting way to get the weight on your shoulders tonight. Just another example of you never know whats coming at you each session..
ReplyDelete5@ 145kg's
3@ 155kg's
6@ 165kg's
b)11 rounds + 17.. Got tough at the end with the back stiffening up from yesterday.. It was a looooooooong 20 min...
But as always its never that bad once you finish...
(A)
ReplyDelete5 @ 102kg
3 @ 108kg
4 @ 115kg
(B) 10 rounds 1 rep
i felt i really struggle with efficiency of the push press.
i managed to make up the swings all rounds of swings were un broken which i was pumped with.
9 reps out on last set of backsquat at 78 kg
ReplyDeleteWOD 10 rounds plus 1
Wasted about 6 reps of push press need to make technique in lifts better
Tried to chase Brett tonight.... Maybe next time hahah
(A) Worked off 95kg, 10 reps @ 72.75
ReplyDelete(B) 8 rounds
Struggled with 30kg push press - need to work on technique, but either way really felt flat / drained throughout the whole AMRAP.
Day 4 of no sugar, and I am really starting to feel it (well I hope its the lack of sugar that is making me feel this way!!)
**My BS is only 85.
DeleteA) 5 @ 100kg, 3 @ 105kg, 5 @ 112kg
ReplyDeleteB) 9 rounds RXD
A. 5@ 130 3@ 137 4@145
ReplyDeleteB. finished 2 box jumps short of 10 full rounds, lower back was harder than concrete by the end but still stoked to have trained!
(A) 76kg x 5, 82kg x 3, 85.5kg x 9
ReplyDelete(B) 7 rounds plus 15