WOD 1: 5 founds Tabata this: Pullup > Pushup > Situp > Squat Snatch tech then WOD 2: "13.4" 7min AMRAP:
3 Clean & Jerk > 3 TTB > 6 Clean & Jerk > 6 TTB > 9 Clean & Jerk > 9 TTB > 12 Clean & Jerk > 12 TTB > 15 Clean & Jerk > 15 TTB >...
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Tech: Hang Snatch > Hang Squat Snatch WOD: For time: 400mtr Run > 40 RPU > 400 mtr Run > 40 Snatch (25/35k) > 400 mtr Run > 40 KBS (American-16/24k)
WOD: 25min AMRAP: 10 jump-Target Burpies (1ft above fingertips full ext OH) > 10 Bar Skin-the-Cats > 10 Box-jump Burpies (60cm) > 10 TTB > 10 Burpies > 30 Sit-ups > 40mtr Tyre-flip + 40mtr jog
Fantastic first day on the new schedule with a few more PBs in Hellz Bells Hayley Hang-Squat Cleans new PB: 47.5k -caught pic @ 45 Wayne Hang-Sq Clean new PB 105k -caught pic @ 100
Not fast enough on the camera but there were more awesome PBs today! ...Adam on 85k, Mike on 90k & Logan 60k way to go guys WOD-Warm-up: shoulder track WOD: "LYNNE" 5rounds for reps: Bodyweight Bench-press > max Pull-ups Conditioning: 3x8-10 of: DB Fly > DB Reverse Fly > GHD Warm-up & tech': Skipping variations > 2min max DUs Tech: MB Clean
WOD 1: 50 MB Cleans for time (20lb men & women) WOD 2: 50 Wall-balls for time (14/20lb, 9/10ft) WOD 3: 15min AMRAP in pairs (alternating exercises) 7 Clap Push-ups > 7 Jerks (35/50k) > 7 TTB > 7 Cleans (35/50k) > 7 Pull-ups > 7 KBS > 7 Burpies Warm-up: Inch-worm > Monkey-bars > Duck-walk Tech: TGU & Rope-climb
WOD: 20min AMRAP: 5 KB TGU (each arm) > 2 Rope-climbs (3/5/7mtr) > 25 Box-jumps warm-up: 20-115 plate Sq & P > Pull-up sequence. Skill: Circle-ups WOD: "DIANE" 21-15-9 for time: Dead-lift (70/100k) > HSPU
refer 6.11.13 |
CategoriesArchives
July 2018
AuthorLinda Begg |