GS: L-sit: 3x 30sec or best attempts
S&C: Dead-Lift: 1-1-1-1-1-1 alt' with Strict Press: 3-3-3-3-3 WOD: "Diane" (re back: 6.7.15) 21-15-9 for time: Dead-Lift (70/100k) > HSPU
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GS: DUs/TUs
S&C: 5x (building weight): 3 Hang Squat-Snatch > 3 OHS WOD: For time: Run 3k > Row 2k > 50 Burpees (sc: Run 3k > Row 1k > 50 Burpees GS: Strict Pull-ups: 4 x max / S&C: Front-Squat: 3-3-3-3-3-3
WOD: "Tommy V" (re back: 12.5.15) For time: 1 Thrusters > 12x 5mtr Rope-climbs 15 Thurusters > 9x 5mtr Rope-climbs 9 Thrusters > 6x 5mtr Rope-climbs rx: 50/35kg S&C: Shoulder the Stone: 5-5-5-5-5 / GS: RMU Progressions: 5-5-5-5-5
WOD: 15.3 OPEN 14min AMRAP: 7 RMU > 50 Wall-Balls (20/14lb) > 100 DUs Test: 1k Row for time
S&C: 1-arm Push-ups / Squat-Snatch: 3-2-1-1-1-1-1 WOD: "Isabel" 30 Snatch for time (60/42.5kg) re: 1.5.15 S&C: Bench: 5-5-5-5-5, alt with OHS: 10-10-10-10
WOD: 5 RFR: 1min each: C2B Pull-ups > Row for cal > Rest GS/S&C: Clean & Jerk: 5-4-3-2-1-1-1, alt' with BMU: 3-3-3-3-3-3
WOD 4 Burpee Box-Jump overs > 20 C&J 8 Burpee Box-Jump overs > 16 C&J 12 Burpee Box-Jump overs > 12 C&J 16 Burpee Box-Jump overs > 8 C&J 20 Burpee Box-Jump overs > 4 C&J For time (18min cut) rx: 60/40 - 67.5/45 - 75/50 - 82.5/55 - 90/60 / SC: start 25kg below pre-established 1RM Team-work: 3x: 1min each (20sec change-over)
In-sync Ring Row > Worm Squats In-sync Ring Row > Worm Sit-ups In-sync Ring Row > Worm Thrusters Pairs WOD: 20min AMRAP: 35mtr Sled-push (50/75kg) > max Pull-ups 20 in-sync at Sit-ups every change over ALL IN: Tug of War!! |
CategoriesArchives
July 2018
AuthorLinda Begg |