Tuesday, March 20, 2012

Warm up
Row 500 (Games athlete) or jog 400m, Burgener Warmup

(A) 10 Rounds (Every 60sec perform)
3 X Clean or Power Clean 85/60
1/2 Gasser (Flat strap)
***Warm up Hamstrings.
**If you don't complete 1/2 Gasser within 60sec limit sit next one out.
**If you can't complete any round in time, scale to 2 lifts & a 1/4 Gasser.

(B) Push Press 3-2-1 (2 Warm Up, then 3-2-1) your score is the 1rm Push Press

(C) Roll Out


  1. 500m row- 1:49 PB old pb was 1:53

    Wod made 9 full rounds @55kg

    Push press- 3@35 (rookie mistake) 3@45 1@51 (had it easy pb)
    Should of gone heavier in my sets prior buy havent done a 50kg PP for ages so wasn't sure if I was Gunna get it

  2. A) 10 rounds @ 35kg

    B) 30/38/40 PB!

    Feeling really great today. Wasn't sure I would be able to keep up in the first one, and i did. and then got a PB in the second. With green weights and all. Yay!

  3. Snatch work with Jody

    hang snatch up to 41kg PB

    WOD @ 50kg 9 rounds

    powerclean and Jerk

    3 @ 35 2 @ 45 1 @ 51kg

    Adios AMigos

  4. wod 10 rounds @ 83kg (bit short on 10kg bumpers tonight so used the 25lbs... probably shouldve scaled up though)

    5 sets @ 70kg of
    1 squat snatch + 1 hang squat snatch