Warm-up: 5 Air Squats + 5sec Sq-hold 10 Air Squats + 10sec Sq-hold 15 Air Squats + 15sec Sq-hold 20 Air Squats + 20sec Sq-hold 1min Couch stretch. Then with BB only: 5 Clean & Jerk > stretch Quads/Glutes/Hammies 5 Clean & Jerk > stretch Quads/Glutes/Hammies 5 Clean & Jerk > stretch Quads/Glutes/Hammies Strength: Back-Squat: 3-3-3 - 4x3 WOD: For time: 800mtr Run 21 Clean & Jerk 800mtr Row 21 Clean & Jerk 800mtr Run rx=60/40kg
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Warm-up: 10 Burpees > 10 Squat-jumps > 1min Couch stretch
10 Burpees > 10 Squat-jumps > 1min Front-rack Squat-hold > build range & 'speed-under' for Squat-Clean Strength: 2RM Squat-Clean (suggest: 2-2-2-2-2-2) WOD: "Weaver" 4RFT of: 10 L-Sit Pull-ups > 15 Push-ups 15 C2B Pull-ups > 15 Push-ups 20 Pull-ups > 15 Push-ups Warm-up: 2 rounds of: 10 Wall Squats > 15mtr Butt-kickers > 15mtr High-knees > P-Bar traverse > L-raise > 300mtr Run Tech: 2x through: 5 Slow, Strict, Straight TTB > best attempt at floor L-sit hold WOD: for time: 20 Burpees 20 wide-grip DeadLift to Hang Snatch 1k Run > 20 ring L-raises 150mtr BB Waiters-walk 20 TTB 400mtr Sand-bag Run 50 strict Ab-mat Sit-ups RX weight on BB=50/35k Warm-up: Box-stacked partner Wall-Ball variation: 1min on/1min off for 8min
Tech: kipping TTB & Pull-ups OR: Strength: Front-Squat: 3-3-3-3-3 WOD: 8min AMRAP chipper 8 Thrusters > 1 Rope-climb 8 Thrusters > 1 Rope-climb 8 Thrusters > 1 Rope-climb 8 Thrusters > 1 Rope-climb ...etc increase 1 climb every round rx= 55/40k, scaled= 25/35k Warm-up: 10 plate Squat-&-Press > 10 KB Goblet Squats > 15 plate Squat-&-Press > 15 KB Goblet Squats > 10 plate Squat-&-Press > 10 KB Goblet Squats Strength: Strict Shoulder-Press: 5-5-5-5-5-1-1 WOD: "14.2" In 1st 3-minute block (0-3min)complete TWO rounds of: 10 OHS > 10 C2B Pull-ups In 2nd 3-minute block (3-6min) complete TWO rounds of: 12 OHS > 12 C2B Pull-ups In 3rd 3-minute block (6-9min) complete TWO rounds of: 10 OHS > 10 C2B Pull-ups ...etc AMRAP: all reps must be completed within the 3-min allocated to advance to next lot RX: 45/32.5k Warm-up: Inch-worm > 150mtr Run > stretch achellies > 5mtr Monkey-bars > stretch quads > 5mtr grinder > teams Sled-push relay PAIRS WOD: 3min Rope-climbs (alternating AMRAP) 100 BB Hops 80 Push-Press (50/35k) 60 TTB -shared 40 BF Burpees -in sync 20x 30mtr Sprints -shared POOL WOD: 30 KBS (28/20k) > 50mtr Swim 50mtr OH Walking-Lunge > 100mtr Swim 150mtr Plate Run > 50mtr Swim ...for time |
CategoriesArchives
July 2018
AuthorLinda Begg |