Monday 22.6.15

Kenny Oly Nationals

Kenny’s brilliant third place in this weekends Australian Weightlifting Youth Nationals, congratulations from everyone at Adapt.

A. 15 minutes to complete 1-1-1-1-1 Floor Press

B. 10 minutes to establish a Push Jerk double (from the racks)

C. 10 minute cap for the following WOD, you choose depending on strength/skill:

Option 1:

  • 21-15-9
  • Thrusters @ 42/30kg
  • Pull Ups
  • see notes below for scaleable options
  • wait a minute….. doesn’t this look like F***?!

Option 2:

  • 12-9-6
  • Thrusters @ 60/40kg
  • C2B Pull Ups

Option 3:

  • 9-6-3
  • Thrusters @ 75/50kg
  • Bar Muscle Ups

Notes:

  • Option 1: The substitute for pull ups is Ring Rows and the scalable weight for the Thrusters is 50% of your 1RM Cluster
  • Options 2 & 3 cannot be scaled at all, if you want to do C2B or Bar Muscle Ups, you have to take on the weight as prescribed.

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