Super Youth 4:30pm
(A) ME CLean
(B) Rope Climb Technique, Progressions (if you have a rope climb practice bar muscle ups)
(C) Indvidually for time-4 Rounds 2 Rope Climb 15ft/12ft, 30m Shuttle, 4 Squat Clean 60/40kg, 30m Shuttle
Beginner 6am & 7:30pm
(A) Squat CLean-Work within the limitations of your movement
(B) Rope Climb Technique, Progressions
(C) Indvidually for time-4 Rounds 2 Rope Climb 15ft/12ft, 30m Shuttle, 4 Squat Clean 40/30kg, 30m Shuttle
Intermediate 6am & 6:30pm
(A) ME CLean
(B) Rope Climb Technique, Progressions (if you have a rope climb practice bar muscle ups)
(C) Indvidually for time-4 Rounds 2 Rope Climb 15ft/12ft, 30m Shuttle, 4 Squat Clean 60/40kg, 30m Shuttle
Advanced 5:30pm
(A) High Hang Clean to a max weight 102/61kg
(B) Indvidually for time-4 Rounds 2 Rope Climb 15ft, 30m Shuttle, 4 Squat Clean 102/61kg, 30m Shuttle
(C) As a team 3min Max Reps of Bar Muscle Ups
Focus- (A) Click Here For Demo (B) 15min Cap (C) If you cannot do a bar muscle up you will use this time to get one
(A) HH to 55kg, going a bit low with the bar on the 57.5.
ReplyDelete(B) DNF (not liking how often I get one of these) I had 1 x 30m shuttle & 4 cleans to go. I was ruined by the cleans, I should probably practice more in my nanos or get some reebok shoes you can rope climb with.
(C) Worked off attempts with Nathan and Browney, and Nathan some more. Plus Brett & I putting our B team contribution to the mix. :)
Practiced assisted, red band got me up and now I have an idea of what I need to work on.
Worked up to 102kg for sets of 3x2
ReplyDeleteWOD- RXD - 12:25, pretty happy with this, all rope climbs were 2 pumps and didn't miss one clean.
Bar MU still need a lot of technique, only getting singles out an a max of 2. Totaled 7. Top work by Nath for smashing out 20+ reps.
The other team (JDR, Mel, Luke) weren't to bad either.