Warm-up: walk-lunge > inch-worm > footwork drills > mobilise shoulder/hips. Tech: OHS
WOD 1: shortened "Nancy": For time: 400mtr Run > 15 OHS (29/43k) ..just 3 rounds. 15min cut-off WOD 2: 15min AMRAP: 10 Pull-ups > 15 Sit-ups > 20 Wall-ball (14/20lb)
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Warm-up: 15mtr Samsung stretch > 20 Push-ups > 20 Box step-ups. Strength: Squat Clean: 5-5-5-5-5-2-2
WOD: 5 rounds: 10 Front-rack Step Lunge (35/50k) > 15 Box-jump > 10 Sh-OH (35/50k) > rest ...time each round seperately & record best individual round Special mention to Logan; our youngest mainstream member just turned 17 & PB'd today with a 70kg Squat-Clean Warm-up: 1000mtr Row -for time. Skill: HS still hold -time / HS walk -distance / deficit HSPU -depth
WOD: "Mary" 20min AMRAP: 5 HSPU > 10 Pistols > 15 Pullups Warm-up: Air-Squat > Beat Swing: 10/6 - 20/6 - 30/6 - 40/6
Strength: OHS Holds: 6 x 5sec ...Front Squat: 4x 5 > 3x 3 ...option: 5x 10 WOD: 12min AMRAP; 2rounds/2min each: 10mtr Sled-push (60/40k) > TTB > Wall Ball (14/20lb) WOD: For time: 800mtr Run + 2 rounds of: 15x 1-Arm KBS: R > 10 Dips > 5 Burpies > 15 x 1-Arm KBS: L > 10 Dips > 5 Burpies > 15 dual KBS > 10 Dips > 10 Burpies > 800mtr Run. (rx weight: 20/24kg KB)
WOD: Open: 14.1
10min AMRAP: 30 DUs > 15 Snatch (sh>OH) 25/34k Pairs, WOD 1: 300 DUs > 10 Tyre flip > 200 DUs > 10 Tyre flip > 100 DUs > 10 Tyre flip
Solo, WOD 2: 12min AMRAP: 3 rounds/1min each: Ring Row > BB OH Step Lunge > Ring Push-ups > Burpies |
CategoriesArchives
July 2018
AuthorLinda Begg |