Tasia flexing on the podium
Competition:
A. Sqt Clean x 2 + 1 Hang Power Clean; EMOM x 10-14 minutes
*athlete choose weight; think speed focus today. . . but the HPC will dictate for most the weight of the 2 SqT Cleans also
B. Compare to 5 weeks ago
amrap 10
10 kb alt snatches (70/53)
10 t2b
10 burpee touch’s
rest / Recover
C. 25 min clock for max calories on Rower
:30 hard
:30 dynamic off rower; stay moving, just light and slow throughout
@ 10 min mark , til 15th min mark – complete max legless rope climbs to 15′
rest 1 min
@16 min mark, complete 10 more minutes of :30 hard :30 same as above
Score = total calories between session 1 on rower and session 2 + legless climbs as another score
D. Recovery per athlete
100 across for 10
Then 90 for 3
Then 120 for 1
6+14
Row
122
10 rope climbs
125
A. EMOM x14
100 x5min
105 x5
110 x3
120 x1
B. Wod retest
-7
C.
226 cal
10 rope climbs
Emom done at 100/ 95
AMRAP 6+5
Row 237 calories
10 rope climbs (surprised myself here)
A) emom done at 100/95
B) 5 rounds need to work on kb snatch
C) first row- 127 cals
Rope climbs-8
Second row-112
Total-239
A. Sqt Cln x2 + 1 hng p. cln Emom – 10 min at 135, 145, 155, 165
B. AMRAP 10 min: 10 alt kb sntch 53, 10 t2b, 10 touch burpees – 4 + 8
C. Row 10 min :30 hard :30 easy – 108 cal, 5 min work kipping bar m.u. sequence, 10 min :30 hard :30 easy – 124 cal