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Warm-up: Jog 60mtr > 5 strict HSPU > 8 DB Side-raise @ 80% ...repeat 4x decreasing HSPU one rep each round WOD: For time & weight: Deadlift: 10-9-8-7-6-5-4-3-2-1 > WallBall: 20-18-16-14-12-10-8-6-4-2 (Wallball @14/20lb, 9/10ft ..Deadlift: start 50k below your 1RM & raise 5k each set) 25min cut-off 
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 ..one of our all-time fave's!
(refer: 28.12.13) WOD: "ANGIE": For time 100 Pullups > 100 Pushups > 100 Situps > 100 Squats Warm-up: 3 x 4min rounds: 1min to complete each: row for max cal > 20 Wall Squats > 15 Pushups > 10 Strict Pullups WOD: "FRAN" 21-15-9 for time: Thruster-(30/45k) > Pullups (refer 30.12.14)  W-up: 3k Run WOD: Strength: OHS: reps: 20@ 20/30k >10 @65% > 5 @85% > 5 @best load > 5 @best load > 20 @20/30k Conditioning: Reverse Flies: 8 reps @ working capacity, following each set OHS   C: Strict DB Sh' Press: 5x5
WOD: 5 RFT: 400mtr Run > 15 Push-press(30/45k) > 20 Box-jumps  Inch-worm > Pl8 Sq & Press: 10-10-20 > stretch
Pre-WOD: 75 Wall-ball -for time (6min cut) WOD: 8min EMOM: 5mtr Rope-climb > 10 HR Pushups > 10 Air Squat Warm-up: 2min Burpies  Warm-up: 2min Burpies WOD: 20min AMRAP 13 KB Clean L > OH Carry L > 13 KB Clean R > OH Carry R > 30 DU's > 13 Push Press > 30 DUs > 13 TTB > 30 Pistols-alternating=15ps)  Warm-up: 400mtr Run > Stretch For FUN: sled push: build weight over 16/32mtr  WOD: "Lynne" 5rounds for max reps: BW Bench > linked Pullups  |
CategoriesArchives
July 2018
AuthorLinda Begg |
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