Super Youth 4:30pm
(A) Thrusters-EMOTM for 4mins 4 Reps @ 80% of 1RM.
(B) Indvidually for time-5 Rounds 10 Back Squats 60/40kg 1/2 Gasser, 10 TTB
Beginner 6am & 7:30pm
(A) Thrusters-Work within the limitations of your movement
(B) Indvidually for time-5 Rounds 5 Back Squats 40/30kg, Full Gasser, 5 TTB
Intermediate 6am & 6:30pm
(A) Thrusters-EMOTM for 4mins 4 Reps @ 80% of 1RM.
(B) Indvidually for time-5 Rounds 10 Back Squats 60/40kg 1/2 Gasser, 10 TTB
Advanced 5:30pm
(A) Front Squat build to a max weight of 1 & 1/4 Bodyweight
(B) Individually for Time-Back Squat 25 reps @ 1 & 1/4 Bodyweight
(C) Indvidually for time-5 Rounds Sprint 1/2 Gasser, 10 TTB
Focus- (A) Use Racks (B) Use Racks (C) You should be running in and out of the box for this one. It is a sprint
Couldn't make it to the box this morning (or tonight) but did have a go. For stuff like this I needed a coach though.
ReplyDelete(A) 1 1/4 BW = 81.25kg. Failed at 80, got 75.
(B) I worked back up to 80kg, it took me 13:55 to get through the full 25 - it was hell on earth, and I would be interested to know how quick everyone gets through them. I racked about every 2-3 reps.
(C) I dont know what distance a half gasser is, so marked out 10m and did 10 x 10m shuttles each round. 11:16.
a) 1 1/4 BW = 73.5kg
ReplyDeleteb) 73.5kg 2.32 min
c) 8.22
Great wod to get out a lot of anger and frustration!!!!
Wow! 2:32. Feeling weak. ;)
DeleteA) Front Squat at 105kg (PB)
ReplyDeleteB) 25 Back Squats at 105kg in 4:26
C) WOD time 10:46