(A) Cluster - Thruster - F Squat Complex
1 x Cluster + 1 x Thruster + 1 x Front Squat
Build in load over 7 sets.
(B) Alternate Every 2.30min x 6 Rounds
Odds
10 x Hang Power Clean: 55/38/33kg
10 x Box Jumps: 30/24/24
10 x Pushups using your bar
Evens
Run 400m
Open Prep Extras
(1) EMOTM x 6
Odd: 12 x Box Jump-Overs: 24+/20+/20+
Even: 3 x Burpee + 3/2 x Muscle Up
(2) Handstand Walk
Accumulate 20m.
A) 50, 55, 60, 65, 70, 75, 80
ReplyDeleteB) 1:09
1:38
1:09
1:37
1:04
1:29 rxd
A) 25, 27.5, 32.5, 35, 37.5, 40, 42.5kg
ReplyDeleteB) Odds -
35kg HPC
Yellow BJ with 2 bricks
10 push up on bars
Evens - Rowed
Didn't take times but close to the 2.10 to 2:20 each time!!!!!
A) 50,55,60,65,70,75,80
ReplyDeleteB) 1:08 & 1:31
59 & 1:26
51 & 1:07 rxd
A) 35, 40, 45, 47.5, 50, 52.5, 52.5
ReplyDeleteA) 60, 70, 75, 80, 85, 100 (F), 100!
ReplyDeleteB) not sure of the runs but the odds - 52, 47, 48 seconds
Completed the extras with 3mu each time.
Also went for 10 mu for time @ 1:14 seconds. Happy with that!
Thanks to Johnny for pushing for the 100kg complex
DeleteA)40,45,50,55,60,65,70
ReplyDeleteB)
1:07, 1:30
1:03, 1:27
1:06, 1:30
A 30 35 40 45 47.5 (f) 46.5 47
ReplyDeleteB wod 1.18. Run. 1.43
1.15. 1.45
1.18. 1.30 think johnny chasing me
Row Hspu 17.26
A. 35-55kg full clean, hang clean front squat
ReplyDeleteB. Rxd
1Min
2 mins run
57secs
2 Min run
51 secs
1:55 run
This comment has been removed by the author.
ReplyDelete