V & the girls from CF BrissyStrength 20min MAX
Back Squat
5,5,5
Remember guys "Ass to Grass"
Then
Max reps @ 50% BW or min 40/30kg
WOD
1)Double Unders
Max reps in 10min
Then:
2)AMRAP IN 15min
5 Pull-Ups
10 Push-Ups
15 KB Swings 24/16
20metres walking overhead lunge 15/10kg
Post loads/time to comments
Purrjo said...
ReplyDeleteBack squat 3 x 5 reps @ 45k; 70 reps at 30k (>50% BW)
WOD
140 double unders
3 rounds + 30 + 10m (red band, push ups on knees)
I think I will be very sore this weekend!!!
Hey Jo, if you scroll down to name/url when you post you will be able to post as Purrjo. You don't need to put in a URL so give it a go.
ReplyDeleteBack Squat: 5 5 5
ReplyDelete80kg, 80kg, 80kg
Then 50 x 50kg
51 double unders in 10 minutes
AMRAP: 2 Rounds + 30 reps
Good one Purrjody!!!!
ReplyDeleteBack Squat: 100kgs x 5,4
ReplyDeleteDouble Unders: 160 in 10 minutes (so heavy after squats)
Max reps @ 40kgs = 110 reps
AMRAP: 3 rounds (+5 Pullup and 10 pushups)
Everyone Killed it today.
20min interval sprints..
ReplyDeleteVery glad to have a few days off.
ReplyDelete10 mins: 257 double unders
AMRAP: 3rounds + 30reps + 4m of lunge R'xd
This comment has been removed by the author.
ReplyDeleteI would also like to add, Well done to Head Coach and jody for the programing.
ReplyDeleteThis was a great session, challenging a lot of different skills not only mentally but physically. Great change between strength and met met-con workouts!
Well done! Bring on Newcastle! Woo
Double Unders: One Hundred and Twenty Seven Pathetic one's (127)
ReplyDeleteBack Squat: 5, 5, 5
62kg, 62kg, 62kg
Then 50 x 30kg
AMRAP: 4 rounds (+5 Pull-Ups)
250 double unders in 10mins. squats 50kg 55kg 60 kg. 62kg.
ReplyDelete101 30 kg squats. 4 rounds + 30 as rxd.
Loved the combination of all the different elements. Hard going straight into WOD from double unders. Loved it. Adios amogos