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W-up: 2R: Rope-whip > Pullups > HR Pushups > TTB > Situps WOD: 5RFT: 12 KB OH Sq (left) > 12 KB OH Sq (right) > 2x 5mtr Rope-climb > 3oomtr Run
 WOD: "SMALL" 3 RFT: 1000mtr Row > 50 Burpies > 50 Box-jumps(50cm) > 800mtr Run  WOD: "Coe" 10 RFT: 10 Thrusters (45/30k) > 10 RPU
refer: 29.11.13 .. 29.7.13      W'up: 3x: 10 air-Squats > Lunge star Strength: build to 1RM Back-Squat: 10-8-6-4-3-2-1 WOD: "Nicole" 20min AMRAP: 400mtr Run > max Pullups      Tech: Circle-ups WOD 1: 4 RFT (25min cut): 12 SDHP (45/60k) > 14 P'lette Pushup-shoot-dip WOD 2: in pairs ..7min for reps: 20mtr Sled-push (20k) > Burpees 
CFP Xtra: for time: 30 wgtd GHD Situps > 10mtr HS walk > 30 TGU > 100 DUs
WARM UP: 10 Burpees, 10 TTB, 10 Wall Balls
WOD: Crossfit Opens Workout 14.4 14 Min AMRAP 60 Calorie row > 50 Toes-to-bars > 40 Wall-ball shots, 20/14 lb > 30 Cleans, 61/43 > 20 Muscle-ups Strength: Overhead Squats 10 / 8 / 6 / 4 / 3 / 2 / 1 ...build to 1RM NEWBIE PREP 8am : Ring Push Ups / Sit ups / Box Jumps / Burpees
WARM UP 8:30am: Junkyard Dog WOD #1: 3 Rounds for Time / Teams of 3-4 48 Ring Push Ups (2 reps at a time per person) > 30 Sit Ups (Complete together) > 60 Burpee Box Jumps (2 reps at a time per person) WOD #2: Tug of War WARM UP: Junkyard Dog Drills To Enhance Skills - Squat Snatch Squat Snatch Strength: 6 sets x 6 reps - Building WOD: 12min AMRAP 6 Snatch (any at 75% of best set) > 8 Push Press > 10 KBS (russian 20/24k) 
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CategoriesArchives
July 2018
AuthorLinda Begg |
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