Strength
1RM Power Clean
METCON
10 minute EMOM
4 Power cleans @ 80%
8 Pistol squats (4 Each Leg)
Post scores below!!
WOD 9-12-14
16 thoughts on ““WOD 9-12-14””
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I have been on Cameron's fr23 athletics online programming for over a year now and have had mass gains in strength and cardio vascular endurance. The programming is great for me because it is tailored to my weaknesses and skills which I need to improve. I have competed in a number competitions over the past year and I feel I have gone into each of these in the best physical condition I could possibly have been in. Thanks coach Cam.
"Will Smith" FR23 Athletics Athlete
TESTIMONIALS
47.5kg for 1rm power clean. V happy with that. Didnt get the ten rds for wod thanks to my little mascot needing attention (secretly happy lol!). 9 rds even. Plenty of bruises after all those cleans!
45kg 1RM. 10 rounds for the WOD, doing air squats instead of pistols.
80kg 1RM. And 9 rounds with one power clean for the WOD. Air squats instead of pistols.
40kg 1RM so close to the 42.5, raged I didn’t get it but still a PB none the less (thanks new nanos!!)
10 rounds for the WOD
43.5kg for 1RM on power clean, happy out. Got the 10 rounds in 10 mins with 35.5kg. Yes that’s the new 80% of 43.5kg,…
52.5kg for 1RM, was so close to the 55kg!!! Next time!
Finished all 10 rounds doing air squats.
Well done Natalie, there’s no stopping you girl. Just remember to hold onto the bar next time
50kg for 1 RM DELIGHTED!!!
Finished all 10 rounds with 40 kg on the bar and pistol squats (well… wall was helping me to keep the balance, but hey I am getting there) 
65kg RM
Finished the WOD with 50kg on the bar.
52.5 for 1rm finished WOD with 40kg and air squats
47.5 for 1RM
Finished WOD wit 45kg and Air Squats.
Was it not 57.5 Amy, don’t sell yourself short. Your doing super
45kg for 1rm power clean. WOD done with air squats
Ooh ya 57.5kg Ooops. Thanks for that Theresa
45 kg 1rm, 8 rounds flat w 36 kg
90kg 1RM power clean