(A) Build to a 1RM Power Snatch. Practice Pistol Squats between sets.
(B) Individually complete 3 Rounds of 5 OHS, 10 C2B/Chin over Bar Pullups
(C) Run 800m for time
Beginner 6am & 7:30pm
(A) Power Snatch-Work within the limitations of your movement
(B) Individually complete 3 Rounds of 5 OHS 40/25kg, 10 Pullups
(C) Run 800m for time
(C) Run 800m for time
(C) Run 800m for time
Intermediate 6am & 6:30pm
(A) Build to a 1RM Power Snatch. Practice Pistol squats between lifts
(B) Individually complete 3 Rounds of 5 OHS 50/35kg, 10 C2B/ Chin over bar Pullups
(C) Run 800m for time
Advanced 5:30pm
(A) Build to 85% of 1RM Power Snatch then it's 4 attempts for a ME. Wind it back to 75% for 2 x 5reps TNG
(B) Individually complete 3 Rounds of 5 Deadlifts 130/90kg, 10 C2B Pullups (5min cap)
(C) Individually complete 4 Rounds of Run 200m, 10 Pistol Squats (5min cap)
Focus- (A) If you do not have a 1RM Power Snatch work off your squat snatch (B) Rest 3mins between part B & Part C (C) The run will be our normal 400m track. Run out 200m then complete 10 alternating pistols etc
(A) 4 attempts were 72.5 f, 72.5, 77.5, 80 f. TNGs at 60kg
ReplyDelete(B) 2:50
(C) I was a bit confused with this WOD but figured it out eventually lol 3:47
A) 65, 70, 72.5(F), 72.5kg
ReplyDeleteTNG i only did 1 set. I had some shoulder pain. i need to do more mobility stretch a bit more in the shoulders!
B)2.24
C)5.23 (really need to work on my pistols. they really slowed me down. i no reps myself at least 15 times over the 4 rounds)
A) ME 63kg, TNG 2 x 5 @ 47.5kg.
ReplyDeleteB) DNF in 5mins (3 Rnds + 12 reps)
C) No time recorded, still working on my pistols.