WOD #1: (teams of 3-4) Tyre-shift AFAP in 14min:
One person flips Tyre 6 times, then all three complete in-sync: 8 decline Push-ups > 10 Air-Squats > 12 Jump-Lunges Objective: move the Tyre as far as possible, with team rotating turns as the 'flipee' (decline Push-ups: feet on tyre & hands on ground. Scaled= incline Push-ups: hands on tyre & feet on ground) WOD #2: (teams of 3-4) 16min Squat AMRAP Team-mate #1 performs as many unbroken Back-Squats as possible before transferring BB to Team-mate #2 who then performs as many unbroken Front-Squats as possible before transferring BB to Team-mate #3 who then performs as many unbroken Back-Squats as possible ...etc Each person after transferring BB to next team mate then immediately completes 7 ring-Row > 7 Burpees, before falling back into team rotation. Penalty: if BB is touches the ground at any stage the whole team must halt rotation & complete 20 wall-balls (shared anyway) before resuming rotation Team score= total amount Squats completed Finisher: 5min 50mtr Sprint AMRAP (teams of 4-5)
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Warm-up: 4x 1min each: moderate Row > HSW prac
S&C: Snatch tech WOD: A&B Part A: For weight: 6min to establish 1RM Snatch Rest 2min & set BB weight @ 50/35kg Part B: For time: 20 Snatch > 800 Run > 30 Fr-rack Lunge > 800 Run > 40 Dead-Lift > 800 Run 30min cut (weight: 35/50kg) S&C: 5 sets building weight: 3 Jerks + 6 Front-Squats
WOD: 16min AMRAP 16 Box-jump over Burpees > 14 HSPU > 12 TTB Warm-up: 400mtr Run
GS: 5 rounds Tabata: Hollow-rocks > Extension-hold. Then: 4min Prone-hold variations as follows: 1min standard Prone > 30sec each: L-arm lifted > R-arm lifted L&R > L-leg lifted > R-leg lifted > 'Superman' each side Test: 400mtr Run for time S&C: Power-Snatch: 4 x 8 touch & go reps. Moderate weight. Focus: recycling of BB WOD: open "13.2" (re: 29.12.15) 12min AMRAP: 150 Wall-Ball > 90 DUs > 30 Ring Muscle-Ups GS: max linked C2B Pull-ups
S&C: Squat-Clean: 1RM (repeat 2x to record) WOD: 8min AMRAP: 3 Ring-Dips > 3 Cleans > 6 Ring-Dips > 3 Cleans > 9 Ring-Dips > 3 Cleans 12 Ring-Dips > 6 Cleans > 15 Ring-Dips > 6 Cleans > 18 Ring-Dips > 6 Cleans 21 Ring-Dips > 9 Cleans > 24 Ring-Dips > 9 Cleans > 27 Ring-Dips > 9 Cleans ..etc |
CategoriesArchives
July 2018
AuthorLinda Begg |