(A) Snatch Complex
5 Sets of - Power Snatch + OHS + Snatch
(B) Partner 15min AMRAP
Partner 1: 12 Sit-ups with plate OH:10/5kg
Partner 2: 12 KB Swings: AHAP
Partner 1: 12 Jumping Squats
Partner 2: 6 Burpees
Partner 1: 200M Run
*Partner 1 will start while Partner 2 rests. After Partner 1 finishes the situps, Parter 2 will begin the KB Swings. One person will always be working while one is resting.
*After Partner 1 finishes his/her 200m run, partner 2 will start their situps. Partners will be doing what the other person did before. Keep rotating for 20 min.
A) 20kg, 22.5kg, 25kg, 27kg worked on form rather than going hard....
ReplyDeleteB) O/H Sit Ups 5kg
K/B = 16kg
(A) 35, 37.5, 40, 42.5, 45
ReplyDelete(B) 9+12 Rxd - 20kg KB swings
Partnered with Gav. Enjoyed this one - I like partner wods.
A) 20, 22.5, 25, 26, 26.5, 27 crept up slowly coz that's how I roll with snatches. Actually pretty happy with this as my current 1rm snatch is 28.
ReplyDeleteB) 8+42
Partnered with Rach.
5kg plate/16kg bell.
Accidentally did the first 3 or so rounds with American swimgs rather than Russians. And if I realised they were only Russians, I would have used a 20 bell. Oh well.
This was such a good one, worked really hard.
A)
ReplyDeleteJosh - 40, 50, 55, 60, *Attempted 63kg, failed snatch
Juz - 40, 50, 55, 60, 63kg
B) 'Team CFP Invaders' - 8rnds + 42 (20min AMRAP)
Partner 1 = Josh @ 28kg KB
Partner 2 = Juz @ 32kg KB
* Exact score above^^^^