Super Youth 4:30pm
(A) Build to a 1RM Snatch
(B) Individually 4 Rounds of 3 Snatch 60/40kg, 5/3 Ring Dips, 400m Row or Run
Beginner 6am & 7:30pm
(A) 1 Power Snatch + 1 OHS-Work within the limitations of your movement
(B) Individually 4 Rounds of 5 OHS, 5/3 Pullups, 400m Row or Run
Intermediate 6am & 6:30pm
(A) Build to a 1RM Snatch
(B) Individually 4 Rounds of 3 Snatch 60/40kg, 5/3 Ring Dips, 400m Row or Run
Advanced 5:30pm
(A) Snatch-Build to 90% 1RM then 3 attempts for ME
(B) Individually 4 Rounds of 3 Snatch @ 80% 1RM, 5/3 Muscle Ups
(C) As a team Row 5km total for time. 20min cap
Focus- (A) Warm Up with Burgener then Tall Snatch (B) This is a heavy load, but manageable (C) If you are then only one to turn up then it's 5km for you. Partition however you like, 1 person rowing at one time. The top guys and girls row sub 20min on their own
Started off post games with a PB in the snatch.. Old PB was 80kg's and today was 87.5kg's and i felt like i had more.. So goal by the end of the year is body weight snatch.. About 7kg's to go.. BUT the lifts hurt me as i was hopeless in the rest off the session..
ReplyDeleteDid the 1st leg in the team row.. And we finished the 5km's in 17.42.. Good effort we now have a team goal to beat next time..
(A) 81kg snatch, 1kg PB. Went the 85 but missed, probly gotna bit greedy with the 4kg jump. Goal for the yr is a 90kg snatch
ReplyDelete(B) Brendan got me by one rep. Dont know times but i dont think this wod was for time
(C) Yes Brett, u did 800m the rest of us did 700m. Cheers mate, oh sorry n yes u did it on level 10!
A) equalled my 1RM snatch at 30kg, tried 32 but only got as far as power snatching it.
ReplyDeleteB) time 12:32, was able to get 5 ring dips without a band during this wod; but had to use yellow band half way through.
Equal PB 51.5kg snatch this was the best it has ever felt goal for end of year - 60kg snatch
ReplyDeleteWOD at 41kg
3 rounds only with muscle ups
row
(A) 35kg - feel like I am really treading water with this lift, I have to get over the fear of the heavier weight.
ReplyDelete(B) WOD @ 30, with 5 x ring dips.
(C) Row 17:42: liking these team WODs, good way to end the session.
This morning I did muscle up practice with the blue band and could get up into the dip, but not fully lock out at the top. Progress is slow, but at least there is progress.