Nov 14 2016

WOD NOTES
Working on power development followed by the O’Neil 4 minute test.

Compare results to the following chart.

Women	Excellent	Good	Above Average	Average	Below Average
19-29 Lwt	1078	1038	958	878	798
30-39 Lwt	1050	1010	929	849	769
40-49 Lwt	1030	990	909	829	749
50-59 Lwt	1011	971	891	811	730
60-69 Lwt	992	951	871	791	711
70-79 Lwt	973	933	852	772	692
19-29 Hwt	1105	1065	985	905	824
30-39 Hwt	1057	1017	936	856	776
40-49 Hwt	1044	1004	923	843	763
50-59 Hwt	1037	997	917	836	756
60-69 Hwt	1023	983	903	823	743
70-79 Hwt	944	904	823	743	663

Lwt = 61.5Kg or less (9st 9lb)

Men	Excellent	Good	Above Average	Average	Below Average
19-29 Lwt	1243	1203	1122	1042	962
30-39 Lwt	1227	1187	1107	1026	946
40-49 Lwt	1208	1168	1087	1007	927
50-59 Lwt	1172	1132	1051	971	891
60-69 Lwt	1131	1091	1011	931	850
70-79 Lwt	1052	1012	931	851	771
80-89 Lwt	953	912	832	752	672
19-29 Hwt	1281	1241	1161	1080	1000
30-39 Hwt	1237	1197	1117	1037	957
40-49 Hwt	1219	1178	1098	1018	938
50-59 Hwt	1182	1142	1062	982	901
60-69 Hwt	1141	1101	1021	940	860
70-79 Hwt	1061	1020	940	860	780
80-89 Hwt	993	953	872	792	712

Lwt = 75Kg or less (11st 11lb)

Fitness

20 minutes
Clean technique work

Rest 5 minutes
Then….
Row 4 minutes for max meters

Performance

Build up to 1 RM
Clean

Rest 5 minutes
Then….
Row 4 minutes for max meters

Sport

Sotts press
5 x 3
Positional perfection over load

Every 2 minutes x 9 sets
Snatch w/2 sec pause @knee
3 x 75%
3 x 80%
3 x 85%

A1 – DB Strict shoulder press 4 x 10-12 reps (3010)
A 2 – Supinated chin ups 3 x 10-12 reps (4010)

B 1 – GHD back extensions 4 x 10-12 (2012)
B 2 – Strict hanging knee raises 3 x 8-10 (3010)