A fun morning on Saturday with the brutal ‘Hell-O-Ween” team wod and then a good few boys and girls assembled to throw down the first round of the NZFL wods. The ‘A’ was ready, well drilled and dominant. They held off the feisty challenge from the reserve ‘B’ team but the indication is that the Red Skulls have depth, with many more new athletes lining up to work hard and push for selection over the next month. Next week we have CF Remuera away. Unfortunately this falls on the day of our Big Move, but hopefully we can get out to support if timing is good.
Strength
Back Squat 3 x 10 reps (70% of 10RM )
Weighted Pull Up 3 x 3 reps
WOD
” Power Of One “
0-3 minutes :
6 Power Snatch (42.5/30)
6 Burpee Over Bar
6 Overhead Squat
3-6 minutes :
8 Power Snatch
8 Burpee Over Bar
8 OHS
6-9 minutes :
10 Power Snatch
10 Burpee
10 OHS
9-12 minutes :
12 Power Snatch
12 Burpee
12 OHS
12-15 minutes :
15 Power Snatch
15 Burpee
15 OHS
Rest on completing the full round.
Score is max reps.
Compare to : 3/7/2016