Strength/Tech: OHS: bar: 10 build: 8-6-4-4-2-2-1-1-1
WOD: "DIANE" 21-15-9 for time: Deadlift (70/100k) > HSPU
0 Comments
Welcome back: Josh, Jamie & Marlynda Strength: Paralette L-sit: max hold
WOD: 25min AMRAP Parallette Pushup-shoot-dip (acending reps: 1-2-3-4-5-6..)> KB Goblet Squat (acending reps: 2-3-4-5-6-7...) > Pushup (acending reps: 3-4-5-6-7-8...) > Air Squat (acending reps: 4-5-6-7-8-9...) Warm-up: 1000mtr Row > 20 GHD Back ext > box length Samsung stretch > 5 Wall Climbers > box length Inchworm-scorpian > 10 Shouder-taps > 20 GHD Sit-ups WOD: "Paul" 5 RFT: 50 DUs > 35 Knees-Elbows > 20mtr Waiters Walk (rx: 85/55k)
WOD: " Finally Forty" For time: 40 Muscle-ups > 40 Pistols (each leg) > 40 Pullups > 40 HSPU > 40 TTB
Tabata warm-up WOD
option 1-Strength: 5 rounds for : 5 Sq Clean @ 90% > 15 Burpies > Rest to 3min beep option 2-Endurance: 15min AMRAP: 1min each: Power Clean @ 70% > Burpies > Box-jumps Finisher: 5min AMRAP: 5 Turtles > 10 Sit-ups Warm-up: Skip variations > Monkey Bars > Beat swing
Strength/Tech: Squat Clean + Jerk WOD: 12min AMRAP: 20 DUs > 10 Ring Dips > 30 DUs > Skin the Ca WOD: (in pairs, 5reps each, alternating for 1min each exercise) 20min AMRAP
5rounds: Push-Press(35/45k) > KBS(20/28k) > Wall ball(14/20lb) > TTB |
CategoriesArchives
July 2018
AuthorLinda Begg |