Tuesday, November 22, 2011

Individual or Teams of 2

STRENGTH

Deadlift
5-10 Then 3-10
Work to 5rm then on next lift 10
Find 3rm then on next lift 10

WOD-Individual Athlete 

10 OHS - 43/30
20 Front Squat - 43/30
30 KB Swing 24/16
400m run

WOD-Team Athlete

1000m row
Max OHS - 43/30
Max KB Swing 24/16
Scoring- Reps/Second Row time divided by reps for OHS&KB Swings

*Athlete A & B will complete 1000m row and partition. They will complete 1 attempt at max OHS each and 1 attempt at max KB Swings each.
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3 comments:

  1. CarlaNovember 22, 2011 at 9:44 PM

    Morning: Power Clean, hang power and hang squat clean at 30kg.
    Yesterdays workout. 10 rounds and 6 reps, used yellow band.

    Evening: Failed the strength work, but happy with 10*75kg DL
    Worked with Gab (well done on the KB's)
    500m 2.08, 14 ohs @ 20kg, 30kb @ 16kg

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  2. BrowneyNovember 23, 2011 at 5:11 AM

    DL140(5)-100(10), 140(3)-120(10)
    Taem WOD with The Rookie
    Row 1:30
    OHS 15
    KB 30 - probes should have gone a little harder on these
    MU 2 before training an 2 after Training.

    ReplyDelete
  3. JDRNovember 23, 2011 at 6:11 AM

    Strength B/S 10@80kg 5@112kg
    10@80kg 3@120kg

    WOD- 500m@ 1:35
    Ohs@ 21reps
    Kb swings 30reps

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