Warm-up: 3x: 20 DUs > 8 RPU > 8 static Ring Lunge p/s
Strength: Strict Shoulder Press: 3-3-3-3-3 WOD: "13.3" 150 Wall Ball > 90 DUs > 30 Muscle-ups RX: Wall Ball: 14lb @ 9ft/20lb@10ft
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WOD
-part one: you have 3min to reach best weight achieved on the following: Snatch > OHS > Squat-Clean > Front Squat (men must raise 5k minimum each attempt & women must raise 2.5k each attempt) -part two: immediately after (no break, & working with same load achieved on part one) you have 8min to complete AMRAP of: 5 Dead-lifts > 5 Box-jumps 10 Dead-lifts > 10 Box-jumps 15 Dead-lifts > 15 Box-jumps 20 Dead-lifts > 20 Box-jumps 25 Dead-lifts > 25 Box-jumps 30 Dead-lifts > 30 Box-jumps ...etc box height: 50/60cm. Score is weight achieved on part one + reps achieved on part two Warm-up: 2 rounds, 1min each of: Row > DUs > RR > Stretch upper back/calves
DB Conditioning: 3 sets alternating: 10 bench flies > 10 shrugs then 3 sets alternating: 8 reverse flies > 8 L-raises WOD: 5 rounds for weight of: 1min to complete 3 single reps heavy Bench, then move straight onto 8 heavy BB bent-ova Rows Warm-up: 10 Push-ups > 2 best attempts HS hold (by wall or free)
Skill: HS walking & upper-body Rope-climbing WOD: "White" 5RFT of: 15mtr Rope-climb (that's 3x up our ropes) 10 TTB 21 walking OH plate-lunge steps (20/15k) 400mtr Run 400mtr Run > 1 wall-climber+10 shoulder-taps > 10 Wall Squats
150mtr Run > 2 wall-climbers+10 shoulder-taps > 10 Wall Squats 150mtr Run > Stretch WOD#1, in teams of 3 or 4: 100 Wall Ball > Burpee, rotating single reps Keep the MB in play ...if it hits the floor there is an extra group-burpee penalty! :) WOD#2, in pairs: 50 G-OH (45/30k) for time vs hanging hold while one person holds a hanging L-sit (or tuck-hold), the other is completing as many G-OH reps as one possible ...as soon as the person hanging drops out of position, you swap over WOD#3, individual: Squat "Sally-up Sally-down" Warm-up: wod set-up ...15 of each
Strength: 1RM Squat-Clean WOD: "Fight Gone Bad" 3RFR; 1min each of: Wall Ball @ 14/20lb to 9/10ft SDHP @ 25/35k Box-jump @ 50cm Push-press @ 25/35k Row for Cal Rest Warm-up: 5rounds of: 10 KBS > 10 Box-jumps ...increasing KB weight each round
Couch-stretch + Glute-stretch Strength: AMRAP Strict Pull-ups > 5 Thrusters (30/40k) AMRAP weighted Pull-ups > 5 Thrusters (increase weight) AMRAP weighted Pull-ups > 5 Thrusters (increase weight on both) > 4 attempts to 1RM Thruster WOD: "Fran" 21-15-9 for time of: Thrusters > Pull-ups rx weight: 31/43kg Warm-up: (using ab-mat) 10 Sit-ups > 10 Squats > 20 Sit-ups > 10 Squats > 30 Sit-ups > 10 Squats > 40 Sit-ups > 10 Squats > 50 Sit-ups > 10 Squats
Record: longest hold on parallettes: L-sit or tuck Skill: option 1: kipping Pull-ups & TTB option 2: free-standing HSPU, parallette HSPU, ring HSPU (kipping & strict WOD: 1min Sprint > 50sec rest > 1min Sprint > 40sec rest > 1min Sprint > 30sec rest > 1min Sprint > 20sec rest > 1min Sprint > 10sec rest > 1min Sprint > 20sec rest > 1min Sprint > 30sec rest > 1min Sprint > 40sec rest > 1min Sprint > 50sec rest > 1min Sprint |
CategoriesArchives
July 2018
AuthorLinda Begg |