 EVENING: IN-BOX
S&C: Bench: 3-3-3-3-3-3 alt' with Dead-Lift: 5-5-5-5-5 WOD: 5RFT (30min cut) 30cal Row > 35 Sit-ups > 400mtr Run
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W'up: 3rounds: 5mtr Monkey Bars + Pull-up each rung > 15mtr Broad-jump Burpee > 120mtr Zig-zag cone Run
TEST: max distance 'two-foot standing Broad-Jump' PAIRS WOD: 2-4-6-8-10-12-14-16 for time: (25min cut) Hang-clean > Front Squat > S2OH > in-sync Burpees One person working at a time; partner A complete 2 Hang-cleans > partner B complete 2 Hang-cleans > partner A complete 2 Fr-Squats > partner B complete 2 Fr-Squats > partner A complete 2 S2OH > partner B complete 2 S2OH > both complete OB Burpees together. Partner A complete 4 Hang-Cleans > partner B complete 4 Hang-Cleans > ...etc *non working partner must hold BB in front-rack &neither partner may drop the bar for duration of said rep round. If either drops the bar before Burpees both must complete 75mtr penalty run before resuming set FINISHER: 5X 30mtr Sled-Sprints (50/35kg)  S&C: OHS: 3-3-3-3-3 (no racks)
WOD: BIG Friday Chipper complete for time (35min cut) 10 AS Cleans > 10 Burpees > 150mtr Run 20 BMU > 20 Burpees > 150mtr Run 30 C&J (60/40k) > 30 Burpees > 150mtr Run 20 L-sit Pull-ups > 20 Burpees > 150mtr Run 10 ATW > 10 Burpees > 150mtr Run  S&C: Squat-Snatch: 1RM
WOD: open "14.1" 10min AMRAP: 30 DUs > 15 Snatches (35/25kg)  S: Dead-lift: 5-4-3-2-2-2
WOD: 20min AMRAP: 2 Upper body Rope-climbs (women: 1 upper + 1 standard) > 30 HSPU > 40 Box-Jumps (60/50) scaling options: 3x standard rope-climbs / AM or box HSPU / 30 Box-J  GS: 5 RMU > 3 STC > 50 DUs
Tech: Clean & Jerk WOD: EMOM: 1min to complete 4 C&J > 1min rest Start 15k below 1RM & work 5 rounds raising weight each working min (5/2.5k) …then 4 rounds decreasing same way Finisher: 4x 1min Row Sprint > 2min rest  S&C: alt: Front-Squat: 6-6-6-6-6 / Strict Pull-ups: 5-5-5-5-5 WOD: "FRAN" + 21-15-9 for time of: Thrusters (45/30kg) > Pull-ups ...(record time) then: 15-21 (record total time)  S&C: Squat-Clean: 3-3-2-2-2-2
WOD: "FRIDAY CHIPPER" 2k Row > 40 Box-jumps > 30 G2OH (45.30kg) > 40 Burpee Pull-ups > 2k Run |
CategoriesArchives
July 2018
AuthorLinda Begg |
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