Super Youth 4:30pm
(A) 1RM Strict Press
(B) Individually for time- 3 Rounds 5 Deadlifts 120/80kg, 20 Burpees, 100m Farmers Carry 24/16kg
Beginner 6am & 7:30pm
(A) Deadlift-Work within the limitations of your movement
(B) Individually for time- 3 Rounds 5 Deadlifts , 10 Burpees, 100m Farmers Carry 16/12kg
Intermediate 6am & 6:30pm
(A) 1RM Strict Press
(B) Individually for time- 3 Rounds 5 Deadlifts 120/80kg, 20 Burpees, 100m Farmers Carry 24/16kg
Advanced 5:30pm
(A) 1RM Bench Press & 1RM Strict Pullup
(B) Individually- 3 Rounds Max Deadlifts @ 90% 1RM in 1min, Max Lateral Burpees in 2min
(C) Farmers Carry in Teams of 2 600m 32/24kg
Focus- (A) Complete the Pullups in between sets of strict press (B) (C) partitioned as needed.
A) Strict Press @ 85kg's
ReplyDeleteB)Deads @ 190kg's (felt like way more)
R1- 3 deads & 30 Burpees
R2- 1 " " & 25 " "
R3- 1 " " & 24 " "
Very tough, struggled with the deads.. Still good WOD though..
C) Partnered up with Brendan.. It was a tough 600m
Then finished with a row..
Great session..
Intermediate:
ReplyDelete(A) 52.5kg 1RM (up from 50kg yay!)
(B) 14.38 RX (burpees are my nemesis)
(A) SP @ 41.5kg, couldn't get the 42.5?! It's one bloody kilo!
ReplyDeleteStrict Press Pull up @ 10kg
(B)
R1 6 + 32
R2 3 + 27
R3 3 + 25
I actually thought I was going faster in round 3 on the burpees but clearly wasn't! Either that or I gassed myself early..
(C) Partnered with Mel, it was tough for both of us!