Hanging out at the box after a WODFor those coming into CFP
Strength
Front Squat
5-5-3-3
Back Squat
3-3-2
WOD AMRAP IN 15MIN
(Thanks to CF Football)
3 Power Snatches or 3 SDHP 60/40kg
2rounds of 3pull-ups, 6push-ups, 9box jumps
Post loads/rounds to comments
5rounds even.. 32kg Power Snatches. DC young bull got me on this one. Keep up the intensity champ.
ReplyDelete8 rounds even with 40kg SDHP.
ReplyDeleteHearing the growl of the experienced bull fuels the fire. 15 minutes well spent.
Today I PB a 1RM Deadlift 150kg before the WOD..
ReplyDeleteBut more joyously witnessed Karina Cannon PB 1RM Deadlift of 110kg during her first trip to the Penrith box under the Australian flag.
Karina also:
1RM Push Press 50kg
1RM Flat Bench Press 50kg
So pumped for you KK and super proud :)
Can think a little clearer now.. I was totally OWNED today by DC Young bull.
ReplyDeleteAlso I agree, it was great having Karina in the box today & seeing her excitement when she got that 110kg deadlift.
Front Squat:
ReplyDelete5 @ 55kg
5 @ 55kg
3 @ 60kg
2 @ 65 kg (failed on 3 RM, but did 2)
Back Squat:
3 @ 70kg
2 @ 70kg
2 @ 75kg
WOD: 6 Rounds + 21 (30kg Power Snatch), however ALL Pullups Kipped!!! This was a great WOD and cleared my murky mind....thanks Jody and thanks Russ.
Dan said
ReplyDeleteFront Squat
5 @ 60
5 @ 60
3 @ 80
2 @ 80
Back Squat
3 @ 80
2 @ 80
2 @ 80
Wod: 40kg Power Snatch
5 Rounds + 6 Push ups
A real buzz in the box tonight, thanks team i really enjoyed coaching this one.
ReplyDeleteHat off to head coach for analyzing the front squat last week. Jen nailed it tonight, wider grip, elbows in and up.
Look forward to joining the team in tomorrow nights WOD. Bring It!
Front Squat
ReplyDelete5@40
5@40
3@45
3@45
Back Squat
3@50
3@50
2@50
(My glutes weren't very cooperative)
5 rounds+6 (30kg SDHP)