S&C: Bench: 5-4-3-2-1, alt w: Back-Squat: 10-10-10
WOD: BOTF OLQ #1: 50-35-20 for time of: Wall-Ball (20/14 to 10ft) > TTB
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S&C: Power Snatch: 6-6-6-6-6
WOD: 15min AMRAP: 150 Run > 15 Tyre-flip > 10 Burpee > 5 Snatch (60/40kg) S&C: alt: max linked RMU > Squat-Clean: 5-5-5-5-5
WOD: For time: 15 Cleans > 15 HSPU > 15m Rope > 15 S2OH > 15 TTB 1: 5min max tag-height Burpees (tag-height: arm vertically extended/30cm above finger tips)
2: IRON MASS 3: 5min EMOM: 3 AS Cleans 4: 5k Pair Row > DU (250mtr Row > 20 DUs alternating) S&C: Dead-Lift: 5-4-3-2-1-1-1
WOD: FRIDAY CHIPPER 10 Dead-Lifts @ 100/70kg > 150mtr Run 15 Dead-Lifts @ 70/50kg > 150mtr Run 20 Snatches @ 50/35kg > 150mtr Run 25 OHS @ 45/30kg > 150mtr Run 20 Snatches @ 50/35kg > 150mtr Run 15 Dead-Lifts @ 70/50kg > 150mtr Run 10 Dead-Lifts @ 100/70kg > 150mtr Run S&C: Split-Jerk: 3-3-3-3-3
WOD: 12min AMRAP of: KB Snatch L&R (28/20kg) > 10 Ring-Dips > 12 Box-jump (60/50cm) > 14 Pistols scaled: 20/16kg KB & sub pistols for Goblet Squats GS: RMU: tech / 4x max
WOD: 3RFT of: 15 SDHP > 20 HSPU > 25 TTB > 30 WB W'up: circle arms (short - long lever) L then R > 30 DUs > double pulse alt' L 2 R > 40 DUs > 15 WF Squats > 50 DUs > set scale: BMU & C2B
S&C: Squat-Snatch: build to 75/80%, then 4reps EMOM for 8min WOD: 4RFR: 1min each: BMU > C2B > DUs > Rest (scaling options: B2B, C2B, Pull-ups, singles) |
CategoriesArchives
July 2018
AuthorLinda Begg |