WOD 1: Teams of 3: 5k Row/Ab rotation, for time
1 person rows, 1 person holds high plank position, 1 person does 20 TTB (sc: 20 Sit-ups) ...rotate when T2B are done (15 cut) WOD 2: Teams "Squat Linda": 10-9-8-7-6-5-4-3-2-1 for time BW Back Squat > BW Bench > 3/4 BW Clean (30 cut) WOD 3: Pairs AMRAP: 10 S2OH > 75m Run
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WOD: “THE SEVEN”
7RFT of: 7 HSPU > 7 Thrusters > (60/42.5) > 7 K2E > 7 DL (110/75)> 7 Burpee > 7 KBS (32/20) > 7 Pull-ups G/S: 8min; 3-4sets of: max TTB > 15mtr HSW
S/C: Strict Press: 5-3-2-1-1-1 / Bent-Ova Row: 8-8-8-8 WOD: 14min AMRAP of: 150mtr Sprint > 30sec rest > 30 Wall-Balls > rest 1min Starter: 3R of: 20 drop-Squats > max Strict Pull-ups
S&C: Squat-Snatch: 3-3-2-2-2-2 WOD: "AMANDA": 9-7-5 for time, of: RMU > Snatch (60/42.5kg) S&C: Max height Box-Jump / alt' with: strict TTB: 6-6-6-6-6
WOD: 18min AMRAP: 20 OHL steps > 20 Ova-bar Burpees > 35mtr Waiter-Walk > 35 Sit-ups (weight: 45/30kg) WOD 1 (in pairs) 15min AMRAP: 10 partner Deadlifts (150/120kg) > 15 alternating Wall-balls > 20 alternating HSPU
WOD 2 (in teams of 3) 3RFT: 300mtr Run > 40 Squat-Cleans (60/40kg) ...one person runs while remaining two complete the Squat-Cleans sharing reps however WOD 3 (in pairs) 8min AMRAP: 12 S2OH (50/30kg -one person only) > 20 BB Hops (in-sync) S&C: GHD Sit-ups: 20-20-20 / Clean & Jerk: 3-3-3-3-3-3
WOD: 25min AMRAP: 20 Burpees > 15mtr Rope-climb > 20 DUs > 20 PPSD > 20 Box-jumps > 150mtr Run |
CategoriesArchives
July 2018
AuthorLinda Begg |