W
.
UWS Athletes we will be deloading this week! Plse see your specific WOD!
.
Trigger/Warm-up/Mobilise/Activate
.
1) EMOM for 10 min – 5 Snatch (65% of your 1RM)
.
Score = Score out of a possible 50 reps
.
1) – […]
M
.
Trigger/Warm-up/Mobilise/Activate
.
1) If you missed “Grace” yesterday – please complete this benchmark WOD today!
.
OR
.
1) OHS (from a rack)
3-3-3-3-3 (Last done 22 August and 19 September)
*Better your previous loadings
UWS […]
GW
.
Trigger/Warm-up/Mobilise/Activate
.
1) Complete “Grace” – for time:
30 Clean (power) and Jerk (push) (42,7 kg / 61 kg);
.
then…
.
2) Climb the following ladder for 10 min’s:
2 Muscle-up’s
2 Shoulder to Overhead (Push press/Jerks) (40 kg / […]
GWM
.
Trigger/Warm-up/Mobilise/Activate
.
1) Back Squat
2-2-2-2-2-2 (94% of 1 RM)
* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%; 1 Oct wk 3 – 85%; 8 Oct wk 4 – 88%; 15 Oct wk 5 – 91%)!
WM
.
Trigger/Warm-up/Mobilise/Activate
.
1) “Nancy” complete 5 Rounds of the following for time:
400 meter run
15 Overhead squat 95 lbs (25 kg /43 kg)
.
Score = Time (Record this Benchmark WOD in your books or on Beyond the Whiteboard)
G
.
Trigger/Warm-up/Mobilise/Activate
.
1) “Angie” – Complete the following for time:
.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
.
Score = Time (Record this Benchmark WOD in your books or on Beyond the Whiteboard)
.
then…
.
2) Complete the following on Rings or Parallettes and the Floor:
.
60 sec […]
