Friday, October 7, 2011

Individual

STRENGTH
Deadlift
1@90% - 1@95% - 1+@95%

CONDITIONING
(A) 21-15-9 WallBalls
42-30-18 Double Under's
THEN
4 X 100m Sprints on the Minute

90sec Transition

(B) Shoulder to Overhead/Box Jump in 5min

Establish a 1rm Shoulder to Overhead Lift (Stands Permitted) in 3min, Then perform as many Box Jumps at Max height as possible in 2min. Score is Awarded for every Kg of weight + every BJ rep x height.
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2 comments:

  1. BanksyOctober 7, 2011 at 8:27 PM

    Enjoyed manland tonight (in the least gay way possible)

    WOD 5.22
    Runs 26,27,27,29
    Max lift 80kg push press
    Max Height 30in plus 2x20kg plates 21 reps

    Went for max height 1195mm equal previous best! Time to shed another few kgs I reckon!

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  2. BrowneyOctober 7, 2011 at 9:53 PM

    Manland Haha.
    Dead Lifts 130,135,145kg(10) achieved with a little push from the coach
    WOD 4:12
    Runs. 30,25,25,26
    Max lift. 90kg PJ
    Max Height BJ. 24(+2*20plates) 24reps.
    Highlite of the night was seeing Banksy face when you asked my time for the WOD. Better luck next time.
    Good to see Woody back

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