0 Comments
 Tech: Power Snatch: 5x7 (touch & go) WOD: 16min AMRAP (4 rounds; 1min each) SDHP (2/3 b'wgt) > Box-J > Bench-Press (3/4 b'wgt) > BF Burpees  Warm-up: 1min Squat-hold then; 20 plate Sq & P > 10 strict TTB > 30 Burpee > 10 strict Pull-up > 20 plate Sq & P > 20 K-E > 30 Burpee > 20 Pull-up WOD 1: In Pairs (alternating person working) For time: 10-8-6-4-2-4-6-8-10: KBS > Push-up > OHL Gym WOD: 15min AMRAP 2min MU > 2min DU > 1min Air-Squats > 2min ATW > 2min DU > 1min Air-Sq > 2min TTB > 2min DU > 1min Air Sq scale for MU= 1min ring-Dips > 1min strict Pull-up   Warm-up: 25 Air-Squats > 25 Wall-Ball > couch stretch
5mtr M'-Bars > 15 Front-Squat (BB only) > couch stretch 25 Wall-Ball > 5mtr M'-Bars (1 Pull-Up every rung) WOD: "FRAN" (refer 5.2.15) 21-15-9 for time: Thrusters (31/43kg) > Pull-Ups Strength: Strict Shoulder-Press: 3-3-3-3-3 Warm-up: 10 Burpees > 10 RR > 10 Box J > 10 DUs > 10 Burpees > 10 RR > 10 Box J > 20 DUs > 10 Burpees > 10 RR > 10 Box J > 30 DUs > 10 Burpees > 10 RR > 10 Box J > 40 DUs WOD: EMOM AFAP: 1 Deadlift > 25 DUs > 2 Deadlift > 25 DUs > 3 Deadlift > 25 DUs > 4 Deadlift > 25 DUs > 5 Deadlift > 25 DUs > 6 Deadlift > 25 DUs >7 Deadlift > 25 DUs >8 Deadlift > 25 DUs > 9 Deadlift > 25 DUs > 10 Deadlift > 25 DUs >...etc rx: 70/100kg   Warm-up: two rounds of: Samsun stretch > 10 TTR > 5 strict Ring Pull-ups > 10 air Squats > 5 STC Tech: Circle-ups + max time L-sit on rings WOD: 18min AMRAP 10 Ring Dips > 15 TTB > 20 Sit-ups > 30 Pistiols -alternating legs on pistols    Warm-up: 10 R KBS > 10 A KBS > 10 Goblet Squats > 10 handR Beat-swing
10 R KBS > 10 A KBS > 10 Goblet Squats > 10 hand-release Beat-swings 10 R KBS > 10 A KBS > 10 Goblet Squats > 1-arm Hang: 10sec per side Moblise Hips/Hammies Tech: Hang Squat-Snatch: 3x5 WOD: "NANCY" 5RFT: 400mtr Run > 15 OHS (31/43kg) (re back:27.12.14) Warm-up: 10 slow low Push-ups > 10 Bench-jumps > 10 DB Push-up Row > 10 Jump-over Burpees > 20 DB Push-up Row (up weight) > 20 Bench Jump-overs Strength: DB Chest Press: 6-6-6-6-6  WOD: Workout "15.4" Complete as many reps as possible in 8 minutes of:
  Warm-up: 3x: 150mtr Run > 10 shoulder dislocaters > 5 OHS > 5 HSPU Strength: 3RM Snatch WOD: "DIANE" 21-15-9 for time: Deadlift > HSPU rx weight: 102/70kg  |
CategoriesArchives
July 2018
AuthorLinda Begg |
RSS Feed