Super Youth 4:30pm
(A) Back Squat 5@85, 3@890, 1+@95%
(B) Indvidually complete 4 Rounds 10KB Swings 24/16kg, 10 Box Jumps 24/20", 10 Pullups
Beginner 6am & 7:30pm
(A) Back Squat-Work within the limitations of your movement
(B) Indvidually complete 4 Rounds 10KB Swings, 10 Box Jumps, 10 Pullups
Intermediate 6am & 6:30pm
(A) Back Squat 5@85, 3@890, 1+@95%
(B) Indvidually complete 4 Rounds 10KB Swings 24/16kg, 10 Box Jumps 24/20", 10 Pullups
Advanced 5:30pm
(A) Indvidually complete 50 C2Bar Pullups for time (3min cap)
(B) Back Squat-EMOTM for 4mins 4 Reps @ 80% of 1RM.
(C) Indvidually complete 4 Rounds for time 10 KB Swings 32/24kg, 10 Box Jumps 30/24"
Focus- (A) If you don't have a C2B practice (B) 2nd last round of EMOTM then the heavy stuff is coming in with the conditioning (C) Heavy loading again today. If you feel flat scale the reps or rounds not the weight or height
(A) 50 C2B 2.50
ReplyDelete(B) All sets complete @ 110kg
(C) Rxd 4.39
Farmers Carry, worked with Brett, was tough after the kb swings
A. C2B only got 35, but that's about the same as 13.5. So meh.
ReplyDeleteB. 3x5@120kg.
C. 5:24, I really have to work the hip drive to swing the 32kh kb.
D. 400m 64kg farmers carry for fun - partnered with Rookie.
A. 15 C2B (questionable on some but the massive bruise on my right pectoral might have had something to do with my reluctance to "hit" the bar)
ReplyDeleteB. 3x5 @(80kg) (surprised after no heaving lifting for past 6 weeks)
C. 5:28 16kg KB (keeping it light for my right shoulder).
D. 24kg 400m farmers carry NOT for fun (but did it anyway with Tanya)
A) 24 Chest to bars.. Not good need a lot of work..
ReplyDeleteB)3x5 @ 152kg's
C)3.58 was a nice WOD
D)64kg's Did it with Luke and we did it tough.. Need to work more on it..
Good session loved the WOD heavy and fast..
Done on Saturday sesh
ReplyDeleteA) 34 C2B
B) 4 x 4 @ 108kg
C)4:16 RXD