Super Youth 4:30pm
(A) Build to a 1RM OHS
(B) Individually 3 Rounds of 5 Snatch 60/40kg, 15 C2B Pullups
Beginner 6am & 7:30pm
(A) 1 Power Snatch + 1 OHS-Work within the limitations of your movement
(B) Individually 3 Rounds of 5 Snatch, 7/5 Pullups, 400m Run
Intermediate 6am & 6:30pm
(A) Bar Muscle Up, Technique, Progression
(B) Build to a 1RM OHS
(C) Individually 3 Rounds of 5 Snatch 60/40kg, 15 C2B Pullups
Advanced 5:30pm
(A) Snatch-Build to 95% 1RM then 2 attempts for ME
(B) Individually 3 Rounds of 5 OHS @ 80% ME Snatch, 5/3 Bar Muscle Ups
(C) As 2 teams Run 5km total for time. 20min cap
Focus- (A) Warm Up with Burgener then High Hang Snatch (B) If you don't have a bar muscle Up then 15 C2B (C) Partition however you like, 1 person running at one time. The top guys and girls run sub 20min on their own
Snatch 80kg, missed 2 at 85kgs.
ReplyDeleteWOD @65kg OHS these were the easy but. The BMUs I struggled with. I think it was 7-8 attempts each round, ended up ripping half way through the last round so a DNF.
Run we spit to 200m each. Except the last at 400m
Happy with my efforts, but we were pippedby a better scorer.
Just because you guys finished last that doesnt make you losers.. Oh hang on it actually does make you LOSERS!!!
DeleteWhere's your WOD scores Brett.
DeleteSnatch 80 kg PB 85 kgFx2
ReplyDeleteWod OHS 65kg / bar M/U. 4:22
Run, can't remember time but we destroyed the other team!
Intermediate for me today:
ReplyDelete(B) OHS - 52.5kg (not PB but wasn't going for it today - still working on getting my shoulder into the right position so I don't do more damage with overhead work)
(C)Snatch at 32kg (haven't done enough of these lately so they weren't exactly smooth movements), 5 chest to bar each round (I've gotta get that "pull in" just right I either over do it or under do it). Time 8:10
No bar muscle up practice for me tonight.
(A) worked up to 77.5kg failed 2 @ 82.5
ReplyDelete(B) 65kg. 2:40
(C) winning team!!
52.5kg but kept falling on knees
ReplyDeleteb) focused on unbroken sets on OHS
c) browny's team for Run
Saturday Catch Up
ReplyDelete(A) 40kg PB - this really felt great as I had been struggling so much with the snatch - and coach recommended I do a few extras at 40, and each time I got it again! I think I almost cried with happiness! ;)
(B) I did the OHS separately, then just worked on ring muscle ups. Got up twice and locked out with the orange band, and am starting to feel like I understand how it should feel without but not quite there. Need to be more aggressive and work on the timing of the kip!!