Super Youth 4:30pm
(A) ME High Hang Clean
(B) Individually for time-4 Rounds 5 Front Squats 60/40kg, Row 500m or Run
Beginner 6am & 7:30pm
(A) Clean-Work within the limitations of your movement
(B) Individually for time-4 Rounds 5 Front Squats 40/30kg, Row 400m or Run 400m
(B) Individually for time-4 Rounds 5 Front Squats 40/30kg, Row 400m or Run 400m
Intermediate 6am & 6:30pm
(A) ME High Hang Clean
(B) Individually for time-4 Rounds 5 Front Squats 60/40kg, Row 500m or Run
Advanced 5:30pm
(A) Individually complete Clean 1 rep High Hang, Hang or Full + Push Press 5@60/40kg, 4@70/45kg, 3@80/50kg, 2@90/55kg, 1@100/60kg
(B) Individually complete Front squats 5@100/60kg, 4@110/65kg, 3@120/70kg, 2@130/75kg, 1@140/80kg
(C) Individually for time-Row 2.5km
Focus- (A) Athletes choice for the clean or mix it up. If at anytime in the ladder you miss a rep, stay on that weight for the next rep range. Same goes for B (C) As Fast As Possible
Super Youth!
ReplyDelete(A) Missed two reps at 75, got the third attempt.
(B) Sub 15. Missed the actual time, I think it was around 14:30, but I know I set the goal of sub 15 and scrapped it in. Tough WOD but a great start to the week!
(A) Pulled my back picking the 55kg bar up, not good! Managed to finish reps and continue working out, but I knew it wasn't good. Finished sets at 50kg.
ReplyDelete(B) Dropped the 2nd 75, wound back to 70, but still finished with a bonus 80kg.
(C) 10.40