A) Snatch
60% x 2 70% x 2 80% x 2 Heavy Single*
* This is not a PB attempt, no more than 3 fails in the session, anything 90% or above is all we want here, but if you're feeling good then go for it!
B) Clean and Jerk
60% x 2+1 70% x 2+1 80% x 2+1 Heavy Single*
C) Back Squat
75% x 3 (x5)
D) RDL
3 x 5 (all working sets)
E) 9 Sets with 2:30min rest:
125m Row @ Damper 5 - ALL OUT EFFORT
Session 2 (if doing double day)
F) 5 Rounds @ 75% Effort (except T2B)
1:00 Assault Bike
1:00 Double KB Front Rack Carry (24/16)
1:00 Assault Bike
1:00 Right Arm OH KB Carry (24/16)
1:00 Assault Bike
1:00 Left Arm OH KB Carry (24/16)
AMRAP Unbroken T2B*
*minimum of 10 reps, maximum 2 sets
G) 10min EMOM
Min 1 - 10m HS Walk
Min 2 - 10 GHD Sit Ups
If doing Single Day
Complete:
A, B, C, E and:
20mins @ 75%
10/8 Cal Assault Bike
10m HS Walk
10/8 Cal Assault Bike
10 Alt DB Snatch (30/20)
10/8 Cal Assault Bike
AMRAP Unbroken T2B
Scores
Please post scores to comments.
eg:
A) 60 x 1, 65 x 1, 70 x 4
B) 90 x 3, 90 x 3, 95 x 3, 95 x3
C) 140 x 5 on all sets
D) 100 on all sets
E) 24, 19, 18 on HSPU
#MooFit
B) Clean and Jerk
60% x 2+1 70% x 2+1 80% x 2+1 Heavy Single*
* This is not a PB attempt, no more than 3 fails in the session, anything 90% or above is all we want here, but if you're feeling good then go for it!
C) Back Squat
75% x 3 (x5)
D) RDL
3 x 5 (all working sets)
E) 9 Sets with 2:30min rest:
125m Row @ Damper 5 - ALL OUT EFFORT
Session 2 (if doing double day)
F) 5 Rounds @ 75% Effort (except T2B)
1:00 Assault Bike
1:00 Double KB Front Rack Carry (24/16)
1:00 Assault Bike
1:00 Right Arm OH KB Carry (24/16)
1:00 Assault Bike
1:00 Left Arm OH KB Carry (24/16)
AMRAP Unbroken T2B*
*minimum of 10 reps, maximum 2 sets
G) 10min EMOM
Min 1 - 10m HS Walk
Min 2 - 10 GHD Sit Ups
If doing Single Day
Complete:
A, B, C, E and:
20mins @ 75%
10/8 Cal Assault Bike
10m HS Walk
10/8 Cal Assault Bike
10 Alt DB Snatch (30/20)
10/8 Cal Assault Bike
AMRAP Unbroken T2B
Scores
Please post scores to comments.
eg:
A) 60 x 1, 65 x 1, 70 x 4
B) 90 x 3, 90 x 3, 95 x 3, 95 x3
C) 140 x 5 on all sets
D) 100 on all sets
E) 24, 19, 18 on HSPU
#MooFit
A) 55x2, 62x2, 72x2, 80, 85, 90, 92, 95, Failed 98 three times
ReplyDeleteB) 75x2+1, 87x2+1, 100x2+1, 105, 110
C) 117.5 x 3 (x5)
D) RDL 3x5 @ 80kg
E) All between 19.2 - 20.7. Moo won 5-4!
F) 12, 12, 12, 12, 12 + 8
ReplyDeleteG) 3 wall walks, 15 Diamond sit ups
A)35, 37.5, 42.5. Heavy single 47.5kg 3 fails @50kg
ReplyDeleteB)42.5, 47.5, 55. Heavy single 65kg 1 fail @68kg
C) 77.5
D)70
E)28.4, 27.5, 26.7, 26.6, 26.7, 26.7, 26.6, 26.2, 25.8
F) 22, 22, 22, 22, (17 + 3)20
G)n/a
Again struggling for time so did some bits:
ReplyDeleteC) 70kg x 3 x 5 (with 10GHD's between sets)
E) 25.8,26.5,26.4,26.4,26.5,26.5,25.6,26,26.5
G) M1 8m handstand walk
M2 10GHDs
WOD- (used ski erg as we do not have assault bike in the gym and 20kg KB as we don't have DB's)
22,13,10,10,10 (terrible a these!)
A) 72.5x2, 85x2, 97.5x2, 105, 110, 115(XXX)
ReplyDeleteB) 95x2+1, 110x2+1, 125x2+1, 135, 140
C) 150 x 3 (x5)
D) RDL 3x5 @ 100kg ( should go heavier next time)
E) All between 19.3 - 20.2. I beat JONNY!
F) 20 per round all unbroken kips
G) Done no problems