Super Youth 4:30pm
(A) Deadlift 3@80, 3@85, 3+@90%
(B) Indvidually complete 12min Amrap 7 KTE, 7 HR Pushups, 7 Box Jump Overs 24/20"
Beginner 6am & 7:30pm
(A) Deadlift-Work within the limitations of your movement
(B) Indvidually complete 12min Amrap 7 KTE, 7 HR Pushups, 7 Box Jumps 24/20"
Intermediate 6am & 6:30pm
(A) Deadlift 3@80, 3@85, 3+@90%
(B) Indvidually complete 12min Amrap 7 KTE, 7 HR Pushups, 7 Box Jump Overs 24/20"
Advanced 5:30pm
(A) Indvidually complete 7min Amrap 7 KTE, 7 HR Pushups
(B) Deadlifts-EMOTM for 6mins 3 Reps @ 80% of 1RM.
(C) Indvidually complete 7min Amrap 7 TTB, 7 Box Jump Overs
Focus- (A) There is a lot of bar work. If you need to tape then do it before 5:30 (B) Accept the challenge? (C) Same as A
Trained at 6.
ReplyDeleteDeads up to 14Okg
Intermediate WOD 8+14
90% Deadlift @58kgs got 12
ReplyDeleteAMRAP 7+14
(A) 9+5
ReplyDelete(B) worked on my clean technique
(C) 10+3
1rm snatch 105kg (pb)
ReplyDeletebeginner/intermediate with ttb
13+7
although the first round i jumped on the top of the box then over. and another i did the push ups before the ttb
A) 8+2
ReplyDeleteB)Worked at 170kg's got all lifts
C)Around 7/8 was concentrating on getting unbroken reps on TTB failed on the last 2 sets..
Good night
A) 6rnds + 1rep
ReplyDeleteB) All lifts @ 145kg
C) 4rnds + 4reps
Had to focus on hand preservation a bit tonight, doing the opens workout early so just in case of bar work.
Trained in shanghai
ReplyDelete(A) jeremy
21-15-9 OHS @43
burpees
7:53
(B)
50D/U
40 deadlift @ 50kg
30 front squat @ 50kg
20 TTB
10 pullups
for time
6:54