Here we are whanau the 1st wod for our bday. Wod 1: Beginners: Max wall sit while holding a weight. Females 2.5kg/males 5kg. Sit will commence up against the wall with the hips below knee crease or parallel. The back must remain up against the wall at all times. The plate must be held against the chest and can not rest on the legs, also no resting the hammies on the calfs. Scaled: Clean and jerk ladder: Female 25-30-35-40-45kg Male 50-60-70-80-85kg RX: squat clean and jerk ladder: Female 40-45-50-55-60kg Male 60-70-80-90-100kg This is an AMRAP for points. You get 1min at each weight with a 15sec interval to change your own plates. 1st weight is worth 1 point for every successful lift, 2nd weight 2 points, 3rd 3 points, 4th 4 and 5th 5points. Can use a split jerk and can load or change your weight/plates before the 15sec interval begins. Rx can do a power clean into a front squat then jerk. Each division will be working alone for this wod and scores will be added as a team total. Ka pai.
Posted on: Tue, 01 Jul 2014 08:42:26 +0000
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