Stuff
Lift 2500kg for Males & 1750kg for Females (Any lifts, any loads/weights)
Perform 100reps of any Gymnastic movements (Can use any combination) eg; 20pushups, 10 pullups, etc.
WOD "Air Force II" (Thanks CF One World)
For Time
20 Thrusters 40/30
20 Power Cleans
20 Push Jerks
20 OHS
20 Front Squats
Perform 4 Burpees to start the WOD, & 4 Burpees at the top of every minute thereafter. The weight starts on the floor, NO RACK.
Lift 2500kg for Males & 1750kg for Females (Any lifts, any loads/weights)
Perform 100reps of any Gymnastic movements (Can use any combination) eg; 20pushups, 10 pullups, etc.
WOD "Air Force II" (Thanks CF One World)
For Time
20 Thrusters 40/30
20 Power Cleans
20 Push Jerks
20 OHS
20 Front Squats
Perform 4 Burpees to start the WOD, & 4 Burpees at the top of every minute thereafter. The weight starts on the floor, NO RACK.
STUFF:
ReplyDelete2500kg - Deadlifts
96 pushups and 4 pull ups. The 4 pull ups were completed without any bands.
WOD:
It felt like 5 hours, but it was 27:45.
Those burpees killed me.
Stuff:
ReplyDelete2500kg:
32 Deadlifts @ 80k - 1:05
100 Reps: 4:23
36 Squats
30 Push ups
30 Pull ups
4 Muscle ups
WOD: 15:36 Rx'd
Part II:
ReplyDelete25 Pullups
25 Pushups
25 Dips
10 handstand (holds)
2 Pistol Squats
13 Squats
Part III:
The Air Force
As Rx'd - 10:29
Everyone in the 9:30am class was on fire with this WOD, pushed to their best!
Hey Jody, Hope you have been polishing your Silver, cause my performance on todays wod was GOLD!!!!!! Hahaha
Didn't do stuff, coached this part with the 9.30am group and then went on to win silver in the WOD. You know what they say, Siver is the first loser so i still came first.
ReplyDeleteYeah great group today Shane. 12 months of training like that, hell i might just book my flight now for the 2011 CrossFit Games.
Who's coming with me?
WOD as R'xd. 10.45.
You really need to have a game plan for this one.
Really enjoyed todays WOD, 9.30am crew I agree were on fire, loved it.
ReplyDelete35 Tyre flips @ 50KG
60 pushups, 20 pullups, 10 ring dips, 10 pistol squats
Air Force r`xd 11:33
Adios Amigos
35 x 50kg Deadlifts - 1.29min
ReplyDeleteMix of pull ups, push ups, sit ups and ring dips.
WOD: 10.50 Rxd
Dan Said
ReplyDelete21:49 20kg OHS
Stuff: 1850 kg: 30x45kg Deadlift+10xtyre flips
ReplyDeleteSquats, push ups, sit ups, pull ups
WOD: 16:53 by the OHS I was using dowel. That was a killer WOD but learnt a lot about momentum and burpees. Thanks HC.
Stuff:
ReplyDelete1. 2500kg weight
KB Snatch; 15/arm@16kg,12/arm@20kg,2/arm@24kg
Deadlift; 5x60kg,5x80kg,5x100kg,5x100kg
2. 100 gymnastic moves
5xcounterbalanced pistol squats/leg,
15+10xPushUps, 15+10xRingDips, 15+15xSquats,
5+5xPullUps
WOD: 17:52 Rxd