Struggling to workout which shoes to WOD in? – Which Shoes?
Check out the video is of Chris doing this workout in 4.22 back 2011 which was a pretty good result at the time, now there are masters athletes doing these sorts of times!
Ladies – we’ve never had a female athlete rx’d this workout. The challenge is set!
Pick one of the following workouts:
9-7-5 reps for time of:
2. 21-15-9 reps for time of:
Chest to Bar Pull-up
Power Snatch 50/35kg
3. Five rounds for time of:
8 Pull (ring row, pull-up etc.)
8 Overhead Squats (pick a challenging load for 8 UB OHS)
A. EMOM x 10: Clean & Jerk (any style)
*Work up in weight and go for a new PB if things are feeling good.
B. Ten round for time:
10 Touch and Go Clean (use around 60-70% of heaviest weight achieved in part A)
10/6 HR Push-ups
*Reduce the reps on the Clean by 1 per round.
*Cleans must pass through a squat. A full clean or power clean + front squat is acceptable.
Beach session today. Please meet and be ready to go at 7.00am at Pike’s Park Warana (see map below). You will not be swimming but will be getting wet (no deeper than the waste) so wear some appropriate clothes. There is a good chance that we’ll head out for breakfast at B-Fresh afterwards, so bring some dry clothes if you would like to come along to breakfast.
Post Workout Nutrition - are you doing it?
50 Wall Ball 10/6kg
30 Power Cleans 60/40kg
20 Burpee Box Jump overs 24/20″
*various scalings and substitutions will be on offer for the HSPU.
How’s your nutrition? – Nutrition Check-up
A. Every 90 seconds x 10:
3 Position Snatch (high, knees, ground).
*reset between each lift, ie. don’t link these.
B. Three rounds (not for time):
30 Abmat Sit-ups
10-15 Hip Extension