Super Youth 4:30pm
(A) Individually complete Back squats 10@85/55kg, 8@105/65kg, 6@125/75kg, 4@145/85kg, 2@165/95kg, 185/105kg alternating Broad Jumps 5@1.5/1.0m, 4@1.75/1.25m, 3@2.0/1.5m, 2@2.25/1.75m, 1@2.5/2m
(B) Individually for time-10 Rounds 5 Push Press 50/35kg, 5 Back Squats 50/35kg
Beginner 6am & 7:30pm
(A) Push Press-Work within the limitations of your movement
(C) Individually for time-10 Rounds 5 Push Press 40/30kg, 5 Back Squats 40/30kg
Intermediate 6am & 6:30pm
(A) Individually complete Back squats 10@85/55kg, 8@105/65kg, 6@125/75kg, 4@145/85kg, 2@165/95kg, 185/105kg alternating Broad Jumps 5@1.5/1.0m, 4@1.75/1.25m, 3@2.0/1.5m, 2@2.25/1.75m, 1@2.5/2m
(B) Individually for time-10 Rounds 5 Push Press 50/35kg, 5 Back Squats 50/35kg
Advanced 5:30pm
(A) Individually complete Front squats 5@105/65kg, 4@115/70kg, 3@125/75kg, 2@135/80kg, 1@145/85kg
(B) Individually complete Back squats 10@105/65kg, 8@125/75kg, 6@145/85kg, 4@165/95kg, 2@185/105kg, 1@200/110kg
(B) Individually complete Back squats 10@105/65kg, 8@125/75kg, 6@145/85kg, 4@165/95kg, 2@185/105kg, 1@200/110kg
(C) Individually for time-10 Rounds 5 Push Press 60/40kg, 5 Back Squats 60/40kg
Focus- (A & B) If at anytime in the ladder you miss a rep, stay on that weight or distance for the next rep range. (C) After your last back squat you need to bring the bar back over the front
(A) Couldn't make the 2m.
ReplyDelete(B) Maxed out on the 3rd 95, I just knew I wasn't deep enough on the 4th. 2 x 85, 1 x 95. No attempt at the 105!
(C) 11:07 - I almost did 11 rounds because I didn't wipe off my 2nd last round!
Tabata sit ups: 83
Delete(A) 2@2.50 missed the 2.75
ReplyDelete(B) 10@ 105, 3,4,2,1 @125 missed the 145
(C) 11.04 rxd
(A)
ReplyDeleteFemale Rx'd Weights
1@100kg
(B)
WOD @ 30kg
Tough, but worth it.
8:31
Broard Jump - made the 2.75m
ReplyDeleteBackSquats dropped the weights to 50% to work on technique.
WOD 10.20m
Oops just remeasured my distance. Should have been 2.5m
Delete2.25 m broad jump
ReplyDeleteb) 2 @95kg failed the one @ 105kg
c) requested 9.27 this was more mentally tough then physically - totally different battle but felt good at the end