Warm-up: 18mtr Samsun stretch > 20 S2S lunges > 20 dynamic knee extensions > 18mtr Broard-jumps > 20 dynamic hip swings > 20 fast air Squats > couch stretch
Strength: Back Squat: 1x20 (up 2.5k) WOD: 5RFT: 7 Squat-Cleans > 5 Push-Press > 3 OHS ......
0 Comments
Warm-up: 30 Air-Sq > 1 WC > 20 WF Sq > 1 WC + 6 sh' taps > 10 WF stick OHS > 1 WC + 8 sh' taps
Tech: Squat Snatch: 4x10 @ light weight WOD: 3RFT: 2x 5mtr upper-body Rope-climbs > 15mtr HS walk > 600mtr hill Run 2x 5mtr Rope-climbs wearing 10k weight-vest > 15mtr HS walk > 600mtr hill Run 2x 5mtr Rope-climbs using foot-bite > 15mtr HS walk > 600mtr hill Run scaled: rope= best advancement. HS walk= wall-creeper Mobilise ankle/.calves > 1min Ski-jumps > re-mobilise > 1 min tag jumps > re-mobilise
Tech: Double-unders & Triple-unders WOD: 23min AMRAP / 2 rounds of: 2min DUs > 9min: 5 dual KB Clean > 5 KB Thruster > 10 Pull-up TTB > 15 HR Push-up > 1min Rest Warm-up: 3x: 10 Ring Row > 10 wall-facing Squats > banded Hip-flexor stretch/Glute stretch
Sq-Clinic: 1x20 Back Squat (up 2.5) Strength: 20min to build 1RM Clean & Jerk WOD: "Grace" 30 Clean & Jerk for time (refer 4.1.15) then 2min rest > 5min AMRAP: Box jump-ova Burpees (rx: 61/43kg) Warm-up: repeat 5x: Run Forwards 25mtr > Run Backwards 25mtr > 5 Tuck-jumps
Test: Max Prone-hold WOD: 3k Run > 150mtr Waiters Walk > 50 BF Burpees > 1k Sandbag Run (WW: 35/50k) Warm-up: 8 Headstand Hinges > 8 PPSD > 8 Russian KBS > 12 alt' 1-Arm KBS > 1-Arm HS hold
Tech: Muscle-ups WOD: "NATE" 20min AMRAP 2 Muscle-ups > 4 HSPU > 8 KBS (32/24kg) Warm-up: 400mtr Run > 20 BB Cleans (light weight) > 150mtr Run > Stretch
Strength: BB Clean: 3-3-3-3-3 WOD 30 Box-Jumps > 21 BB Cleans > 20 front-rack Lunges 30 Box-Jumps > 15 Ring-Rows > 20 MB GHD Sit-ups 30 Box-Jumps > 9 Atlas Stone Cleans > 20 MB GHD Extensions ...for time RX: BB=60/40k, AS=95/145lb, MB=14/20lb Scaled: BB=lighter, AS=deadlift, GHD=sub MB situps & floor extensions Warm-up: 3x: 10 mantis Push-ups > 20 DUs > 3 STC > 10 Sit-ups
Strength: build 1RM on Bench WOD: Chipper, for time: 20 Turtles > 150 DUs > 35 TTB > 25 RPU > 150 DUs > 25 TTB > 30 Push-ups > 150 DUs > 15 TTB |
CategoriesArchives
July 2018
AuthorLinda Begg |