A) 20 Minutes to establish a 3RM Power Clean. Notes: These are ideally touch and go reps, without dropping the bar. Keep mechanics and quality movement the priority! Drop the bar and reset if you don't feel comfortable with touch and go.
B) 3 Rounds - 15 Minute Time Cap -
10 KB Cleans(two hands/bells, from the floor) 24/16/16kg
15 Wall Balls (Unbroken) 9kg and HIGH. Pick a height and nail it
50 Double Unders
(A) I used this session to mobilize & warm up.
ReplyDelete(B) 3 Rounds- 8.37
10X30 Inch Box Jumps
20 Hip Sweeps
50 Double Unders (average 20 unbroken)
Thank V for the Scaling options!
A) 95kgs - TnG reps.
ReplyDeleteB) 24kgs each arm for the cleans split them up into 5 reps and small break, and 9kg ball for 10ft target all unbroken.
Subbed 20 stroke row for DU.
7:13
A) 62.1kg TnG Reps.
ReplyDeleteB) 9.04 This WOD was murder on the lungs. 9kg Wall Balls, need I say more.....went to 8ft target. Blerrrr lol
A) 68kg 3 rep T&G
ReplyDeleteTried for new 1RM, fatigued. Only managed 71 kg (prev PB 75kg)
B) 8:52 20kg KB, 9ft target 9kg, ROW 20 strokes subbed for D/U. I wall balls.... need to practice them.
A) 39.35kg TnG rep
ReplyDeleteB) 6.22 WOD
KB 12kg + 8kg
6kg wall ball
Still practising on Double Unders!!!! A mission still not complete....
A) 41kg 3 rep T&G
ReplyDeleteB)16kg KB cleans
wall Balls @ 6kg ball
Double unders - praticed for 1 minute but in round 2 i managed to do 26 double unders in the 1 minute. Yipeee I'm finally making progress on these .
I am exhausted after this one but i feel amazing. Tonight i achieved something i truly didn't think i would be able to do( 16kg KB clean). This is the first time i have done a requested weight on a WOD.YAY! I am always very critical of myself but tonight i feel a little bit proud.
Well done Traci!
DeleteThanx heaps Michael.
DeleteGreat work tonight Traci. Bring double KB Cleans they were twice as hard ;-). You should be very proud!
DeleteThanx Veronica. :-)
DeleteA). 90kgs. 100kgs(F)
ReplyDeleteB). 13.34 Rx'd. Walls Balls at 12ft. Double unders failed me tonight. Have a lot of ground to make up due to lack of fitness.
3rm power cleans @38kg
ReplyDelete10 x KB power cleans @12kg
15 wall balls @6kg
subbed 20 rows for double unders
A) 45 (2) F the 3rd but pleased 43k 3rm
ReplyDeleteHad time for one rd only springwood calls