 S&C: Dead-Lift: 5-5-5-5-5 alt' with HSPU: 5-5-5-5-5
WOD: 15mtr BEEP-TEST ...followed by 2/3k Run
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 Skill: 5x: 1min max reps BMU > 1min rest/stretch
S&C: Clean & Jerk: 4-3-2-1-1-1-1 WOD: Open “13.4”: 7min AMRAP of: 3-6-9-12-15-18: C&J > TTB (60/42.5kg) Finisher: 4x: max weighted Strict Pull-ups > 45sec rest  Wup: EMOM: 2-4-6-8-10...: Lunge > K2C > Tuck-jump
WOD #1: In Pairs, for time: 15 WC: shared > 40 Box-J: alt’ > 5x: 8 RR/10 PP: switching > 40 Box-J: alt’ > 5x: 8 B’Sq/10 DL: switch > 15 WC: shared WOD #2: Pairs 10min AMRAP 4-6-8-10-12…etc: #1: DB Snatch > Pair: in-sync Burpee > #2: DB Snatch Finisher: AFAP: 35mtr Team sprints Skill: HSH / RMU
S&C: Snatch: 6x5 WOD: Open “15.3”: 14min AMRAP of: 7 RMU > 50 WB (20/14lb to 10/9 ft) > 100 DU  S&C: Back Squat: 4 sets of 3reps building weight then: 1x20 5RFR: 1min Row > 1min Burpee > 1min Dips > 1min rest Finisher: 6x: 30mtr Sled Sprint > 1min rest (45/30k) WOD DUOs
WD-1: 'CFET Duets workout 1': "Isa-Grace 2.0" For time (8min cap) RX 40 Snatches & 40 Clean & Jerks (70/45kg) INT: 30 Snatches & 30 Clean & Jerks (60/35kg) Pair shares one bar, one completes all Snatches & one completes all C&J ...alternating rep for rep WD-2: "Bag Waiter": 10min AMRAP: #1 completes 75mtr Sand-bag Run, then #2 completes 35mtr Waiters-walk + 35mtr Run, then both complete 20 TTB ...continue in this pattern alternating SB Run & WW  Tech: candlestick > roll-up/pistol-up + butterfly Pull-ups
S&C: Squat-Clean: 5-4-3-2-1 alt w' RMU 4x max linked WOD: 15min MARY AMRAP: 5 HSPU > 10 Pistols > 15 Pull-ups  Skill: Circle-ups
S&C: 5x: 3 Squat-Snatch + 3 OHS > 15mtr HSW WOD: complete for time: 15 Snatch > 3x 5mtr Rope-climbs > 100 DUs 16 OH Lunge > 4x 5mtr Rope-climbs > 100 DUs 17 OHS > 5x 5mtr Rope-climbs > 100 DUs  Skill: 6min EMOM: 1 BMU > 2 C2B Pull-ups 3 TTB
Strength: 1RM Bench WOD Part One: 5min to establish 1RM Dead-Lift then 1min rest/reload BB for part two... Part Two: open "13.2" (re: 29.12.15) 10min AMRAP of: 5 S2OH > 10 Dead-Lift > 15 Box-jumps (weight: 52.5/35kg, height: 60/50cm)  S&C: Front-Squat: 3-3-3-3-3-3
WOD: Open “13.1”: 17min AMRAP 40 Tag-Burpees > 30 Snatch (35/20) 30 Tag-Burpees > 30 Snatch (60/35) 20 Tag-Burpees > 30 Snatch (75/45) 10 Tag-Burpees > AMRAP Snatch (95/55) tag-height= 6inch above finger tips |
CategoriesArchives
July 2018
AuthorLinda Begg |
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