WOD2019-10-31T16:02:52+13:00

NZ Nationals OLQ 1

We have over 23 athletes entered in this years National Qualifiers. We can have a crack at this today and sign up before Tuesday to be part of this amazing competition.

STRENGTH

Squat Clean for reps:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: AMRAP @ 90%

*AMRAP the final set.
Cleans are touch and go.
BB must not rest on the ground between reps

WOD

” NZ Nationals OLQ 1 ”

For time…
Round one, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk

followed immediately by:

Round two, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk

followed immediately by:

(note: 6min cap here)

Round three, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk

followed immediately by:

Round four, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk

followed immediately by:

(note: 12min cap here)

Round five, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk

(note: 15min Cap)
*loads in athletes notes

Variations by division.
Rx/Intermediate/Teens16-17/Masters40-49:

Males: 45, 65, 85, 105, 125kg Clean & Jerk Females: 30, 40, 50, 65, 80kg Clean & Jerk

(Weights are listed in order of respective rounds)

Scaled/Masters50+/Teens14-15:

Males: 40, 50, 60, 75, 90kg Clean & Jerk Females: 25, 35, 40, 45, 50kg Clean & Jerk

(Weights are listed in order of respective rounds)

Ketty

A little snatch tech work to begin with then a big conditioning piece. Like Kelly, but possibly worse. Lots of DB snatches and DB lunges and a good chunk of running for our longer met con of the week.

STRENGTH

Snatch Complex
Every 2:00/ 5 Rounds
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

*build

WOD

” Ketty ”

5 Rounds For Time:

400 m Run

30 Alt DB Snatch (22.5/15)

30m OH Lunge

CAP 30:00

11.1

Week 5 into the OHS cycle and gainz are plentiful. Today we squat at 90% then get after one of the great Open wods which will test skill and capacity for 10 minutes only. Check your previous scores and go smash out a PB!

STRENGTH 

Overhead Squat for reps
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 * reps @ 90%
*AMRAP

Accessory :
3 x 5 ea Seated Z-Press (build)
3 x 5 GHD Back Extensions (5 sec hold)

WOD

” 11.1 ”

AMRAP 10

30 Double Unders

15 Power Snatch (35/25)

Partner Seven

A fantastic workout to cap off an amazing week! This week is your last chance to sign up for our In-house comp Beauty and The Beast. Some really cool prizes on offer and a hell of a day out with your mates :-)

WOD

” Partner Seven ”

10 Rounds of :

7 HSPU
7 Thruster (60/40)
7 Knees To Elbow
7 Deadlift (125/85)
7 Burpee
7 Kettlebell Swing (32/24)
7 Pull Up

A completes 7 HSPU’s, B does Thrusters, A knee to elbows ..etc
Each Athlete will complete 5 rounds each.

CAP 40:00

Get A Grip

‘Nastics Day and we work on our kip. The ability to recruit the hips into our vertical pull and press will generate more force, and more work. Conditioning will ask a lot of your grip strength to keep sets unbroken and maximise recovery.

GYMNASTICS 

5 Rounds
Max Unbroken Pull Up
1:00 Rest
Max Unbroken HSPU
1:00 REST

WOD

” Get A Grip ”

On the 4:00/ 5 Rounds
12 Toes To Bar
10 DB Hang Cleans (2 x 22.5/15)
8 DB Box Step Overs (60/50cm)

SCORE is YOUR SLOWEST ROUND