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Warm-up: 800mtr Run > stretch Quads > 25 Sit-ups > back-ext' stretch
Tech: Hollow, back-Extension, Hollow rocks > ext' rocks Skill: Individual gymnastic set-up Warm-up: 10 Box-jumps > 1 Wall-climber + 2 Shoulder-taps 15 Box-jumps > 1 Wall-climber + 4 Shoulder-tap 20 Box-jumps > 1 Wall-climber + 6 Shoulder-tap 25 Box-jumps > 1 Wall-climber + 8 Shoulder-taps Couch-stretch 1min > Glute-stretch 30sec ...repeat other side Strength: Front Squat: 2-2-2-2-2-2 WOD: 15min EMOM 1 Dead-Lift > 1 Hang-Clean > 1 Front-Squat > 1 Push-Press Stretch: 2-way Achellies + Pistol low-hold Warm-up: "ANNIE" 50 - 40 - 30 - 20 - 10, each of: DU's > Sit-ups WOD 1: "GRACE" 30 Clean & Jerk for time (rx: 40/60k) WOD 2: 'Outdoors' In teams of three Run 50mtrs > Run with Plate 50mtrs > Sand-bag Lunge until team-mate tags over ...team-mate in-front of you must complete the Run + Plate-run before you can begin, that person then runs to the team-mate in-front of them & takes over the SB Lunge, that person then comes back to the start & begins again Repeat this cycle until your team together completes 100mtrs SB Lunging WOD 2: Swim 50mtrs > 20 PPSD > Swim 100mtrs > 40 Pistols > Swim 100mtrs Warm-up: 10 RPU > 15 Air-Squat 10 Tri Push-ups > 6 BB Shrugs > 10 Front-Squats 10 Diamond Push-ups > 6 BB Shrugs > 10 Front-Squats 10 Wide Push-ups > 6 fast 'launch-strike' Shrugs > 10 Front-Squats 10 Fan Push-ups > 6 fast 'launch-strike' Shrugs > 10 Front-Squats Strength: build 1RM on Bench &/or BB Clean Morning WOD: 150mtr Run > 5mtr Rope-climb > 150mtr Run > 10mtr Rope-climb 150mtr Run > 15mtr Rope-climb > 150mtr Run > 20mtr Rope-climb 150mtr Run > 25mtr Rope-climb > 150mtr Run > 30mtr Rope-climb ...for time. Evening WOD: 150mtr Run > 5 Tyre-flips > 150mtr Run > 10 Tyre-flips > 150mtr Run > 15 Tyre-flips > 150mtr Run > 20 Tyre-flips > 150mtr Run > 25 Tyre-flips > 150mtr Run > 30 Tyre-flips ...for time. Stretch: 1min Squat-hold > 1min Couch-stretch > repeat Warm-up/Strength: 5mtr Monkey-bars > 10 Thrustaers > 5mtr Monkey-bars > 8 Thrusters > 5mtr Monkey-bars > 6 Thrusters > 5mtr Monkey-bars > 4 Thrusters > 5mtr Monkey-bars > 2 Thrusters ...building to max weight WOD: 8min AMRAP of: 1min Wall-Ball (20/10lb to 9/10ft) > TTB |
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July 2018
AuthorLinda Begg |