Tuesday, November 1, 2011

YADP & ADULT Individual of Teams of 2

Lachlans first Muscle Up

STRENGTH
Power Clean
12min to find a Heavy Single
THEN
On the minute for 6min perform
2 X Power Clean 85% + MAX Chest Slapping Pushups

WOD - Individual
4 Rnds (12min Cap)
400m Run
20 KB Swings 24/16
1 Rope Ascent (2 pumps)

WOD - Teams of 2
4 Rnds
1 Rope Ascent (2 pumps)
400m Run
MAX KB Swings 24/16

Scoring-Reps/Second. After 4 rounds add all 8 run times together and divide by the number of KB swings

*Athlete A performs a rope accent and then runs a timed 400m whilst Athlete B performs max KB Swings.  Everytime Athlete B drops the kettlebell they will perform a 5 burpee penalty.
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6 comments:

  1. CarlaNovember 1, 2011 at 8:19 PM

    Did Fridays workout this morning.
    OHS 5-5-5 @ 22kg
    Wod 1
    PVC Fran
    21, 15, 9
    Used 6kg bar and blue band, 4.04
    Wod 2
    Wall balls and t2b
    15, 12, 9 - 5.17
    T2b were awful this morning.

    ReplyDelete
  2. BrowneyNovember 1, 2011 at 9:36 PM

    Heavy PC 95kg. Spooked myself on the hunge an stepped away mid lift.
    WOD 1 13,6,8,7,6,8 - 48
    WOD 2 with the Rookie 1 rep every 4.18s best kb swings 40

    ReplyDelete
  3. joshNovember 2, 2011 at 5:59 PM

    Max rep kettle bell swing @ 16kg = 30 reps

    ReplyDelete
  4. jaykeNovember 2, 2011 at 5:59 PM

    max rep kettle bell swing @ 12kg = 40 reps

    ReplyDelete
  5. jakNovember 2, 2011 at 6:01 PM

    max rep kettle bell swing @ 12 kg = 31 reps

    ReplyDelete
  6. lachlanNovember 2, 2011 at 6:02 PM

    WOD-
    max rep KB swings @16 kg = 25

    ReplyDelete

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