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WOD: "Matais"
Fro time: 287 DUs followed by 10x bar complex: 1 Burpee > 1 K2E > 1 Pull-up > 1 C2B Pull-up (or bar muscle-up) ...you may not drop from the bar during any round of the bar complex. Dropping off=5sec penalty added to your total time
Warm-up
10 Sh' depressions > 3x WCs(+6 Sh-taps) > 10 Pull-ups > 15 HSPU > 10 C2B Pull-ups > 5 strict HSPU WOD: "The Bear Complex" This is one rep: Power Clean > Front Squat > Push-Press > Back Squat > Push-Press Doing this 5 times= one round You cannot rest during a round (touch & go all power cleans) but you may rest between rounds Complete 7 rounds total, raising weight each round working up to your max weight note: yep I gotta lil mixed up when writing this up thismrng ..the original bear complex uses 7cycles as one round, working 5 rounds total. No matter; we will do it that way next time :D Warm-up: Mobilise shoulders > Samsun stretch > 400mtr Run > couch stretch > tri/lat/sh stretch
Strength: OHS: 3-3-3-3-3 WOD: 18min AMRAP: 400mtr Run > 15 OHS > 10 Ring Dips ...rx: 60/40k + weighted dips Warm-up: 10x 3 Air Squats + 1 Box-jump > grab a BB > 8 slow 'launch-shrugs' > 3 box-jump > 8 fast launch-shrugs > 3 Box-jumps > 8 'elbows through' > 3 Box-jumps > 8 Front Sq > open out hips & stretch glutes/hammies > 8 hang-Clean & Jerk Now build C & J weight to around 75% of 1 RM WOD: "15.1"
Workout 15.1a
1-rep-max clean and jerk 6-minute time cap Warm-up: 5x 10 Box-jumps > 35mtr Run forwards > 75mtr Run backwards
Test: max height Box-Jump WOD 1: in teams of three. complete four rounds for reps of: 5 mtr Rope-climbs > Push-press > Fr-rack Lunge > Rest ...rotating stations every minute on the minute, rx weight: 35/50k WOD 2: in pairs complete 300mtrs for time of: 75mtr: one person BB Waiters-Walk, & the other KB Farmers-Walk ...if one drops their weight within the 75mtrs, both incur penalty: WW=10 BB hops / FW=10 Squats |
CategoriesArchives
July 2018
AuthorLinda Begg |