WARM UP: 20 Air Squats, 15 Tuck Jumps, 10 Push-Ups 3 Rounds
WOD #1: "Karen ": 150 Wall-balls ..for time (refer 15.1.14) #2: 10 Minute AMRAP: 400mtr Run > 20 Sit-ups
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Tech: muscle-ups
WOD: 15min AMRAP: 15 TTB > 12 Ring-Dips > 15 Pull-ups > 12 Burpies WOD: 70s chipper ...FOR TIME: 70mtr BB OH Walking-lunge > 70mtr Run 4wrds > 70mtr Run backwards > 70 Push-ups > 70mtr Run 4wrds > 70mtr Run backwards > 70mtr BB back-rack Walking-lunge > 70mtr Run 4wrds > 70mtr Run backwards > 15mtrs Monkey-bars (perform one Pull-up every rung) > 70mtr Run 4wrds > 70mtr Run backwards > 70 HSPU
WOD 1: 15min AMRAP: 10 Ring Pushups > 12 Goblet Squat > 14 KBS > 16 BB Hops
WOD 2: in teams "Deck of Death" ..play your deck for time: Spades = G-OH (50/35k), Clubs = TTB, Hearts = 1x 200mtr Run, Diamonds = Wall-Ball (14/20lb:9/10ft) Jack, Queen, King = 10reps, Ace = 12reps, Joker = 20 Burpies Strength, WOD 1: every 30sec x 10: 1 Squat-Clean > 3 Front Squat
WOD 2: 5 RFT: 5 strict Pullups > 15 plate Sqaut & press Warm-up: 300 DUs for time Core: max L-sit (rings/parallettes)
WOD: "Heaven" 4 rounds; 1min each: Rope-climb (7mtr) > Pushups > TTB > weighted Pistols(16kg) > Sit-ups > Rest Warm-up: 2 rounds, 1min each: Row > GHD > Wlaa climbers > Bal' tux
WOD: "KELLY" 5 RFT: 400mtr Run > 30 Box-jumps > 30 Wall-Ball |
CategoriesArchives
July 2018
AuthorLinda Begg |