(A) Every 90sec for 10 sets perform
1 x Power Clean + 1 x Front Squat + 1 x Clean & Jerk (begin no heavier than 65% of your C&J 1RM)
(B) 15-12-9-6-3
KB Swings: 32/24kg (Bottoms Up)***
Box Jumps: 24/20
NOTE: If you intend to use the RXD weight for KB Swings, then You Must be able to demonstrate to the Coach/es that your able to perform 9 unbroken quality reps with the RXD KB before the WOD.
(A) BUILD UP TO HEAVY DOUBLE F/S 91KG
ReplyDelete(B) 3:53
24 INCH BOX
SINGLE ARM RUSSIAN K/B 10KG
A) worked up to 60kg for last 3 lifts of complex.
ReplyDeleteB) WOD 5:23 @ 24" and 24kg KB
A) did Wendler cycle 1 week 2 Deadlifts
ReplyDelete64, 73, 82 x5
B) 4.38
16kg, 20"
A) between 60 and 70kg, built up to 70 then down for last two sets to get form
ReplyDeleteB) 6:01 Rx
Those 32kg kb swings are me feel tired all morning!
A) Started at 30, up to 43.5
ReplyDeleteB) 5.00, 20kg KB 20" box
:)
(A) 45 up by 5 every second round through to 65
ReplyDeleteA) 43,45,60,60,60,60,60,60,60,60
ReplyDeleteB) 3:29 RXD though HC called out a few KB reps as short. Need to focus more on getting bottoms straight up
A) 90kgs
ReplyDeleteA) started at 60kg worked up to 80kg
ReplyDeleteB) 5:44 rxd
A). 75kgs throughout. Main focus was form as opposed to weight.
ReplyDeleteB). 5.19 Rx'd.
PT with Boss
ReplyDeletePower clean wave
28 31 33
31 33 36.5
33 36.5 38.5
WOD 20k bell 5.14
A) 50, 50, 60, 60, 70, 70, 75, 75, 80, 80kg
ReplyDeleteB) 4:30rx
A) 50, 50, 60, 60, 70, 70, 75, 80*
ReplyDelete* = missed lift, couldn't complete all lifts cuz juz cond me into going up with him.