Strength-Deload Week
10mins to Warm-Up
Within the 1st min complete
1 Power Clean,1 Front Squat,1 Hang Squat Clean
Within the 2nd min complete
1 Power Clean,1 Front Squat,1 Hang Squat Clean x 2
Add 1 complex every min for 5mins
*If you do not complete a series of complex within the min then start back at 1
Predator & Prey
Partner Up
Run your fastest 400m and record both times.
The difference between the 2 times will be the prey's headstart on the second 400m.
WOD-Individual
3 Rounds
1/2 Gasser
12KB Swings 24/16kg
6 Hang Power Cleans 50/35kg
4 Push Jerk 50/35kg
Scoring- For Time
WOD-Teams of 3
3 Rounds
1/2 Gasser
Max KB Swings 24/16kg
Unbroken 6 Hang Power Cleans 50/35kg
Unbroken 4 Push Jerk 50/35kg
Scoring-Reps/Second
*Athlete A starts with the Gasser and times the run. Athelete B performs Max Rep KB swings. Athlete C completes unbroken HPC & PJ. Once the Kettlebell & the Barbell have left the ground they can't touch the ground again until the 3 rounds is completed.
Gab, Kieran and myself are looking for a guy to
ReplyDeleteJoin our team for the Minto games. If anyone is
interested please call me on 0414267185.
Thanks
What a mixed up night.
ReplyDeleteGot in early to practice my DU an HSPU.
Managed to get a couple of 20, a 30 an afull 50DU(pr)
HSPU 3 sets of 3kipping to 1 abmat, I was stoked another (pr)
WOD 1 rxd was flying through the complex, then got to the 5th rnd and totally confused myself an stuffed the complex-fail
Runs 1:36, 1:21(amazing how fast you run being chased by the Rookie)
WOD 2 for some reason we worked out, that we were doing 45s runs- Fail again
That total threw out out reps/sec