 S&C: Squat-Clean: 1RM
WOD "TOMMY V" (re back: 16.10.15) complete for time: 21 Thrusters > 12 Rope-climbs > 15 Thrusters > 9 Rope-climbs > 9 Thrusters > 6 Rope-climbs rope height=50mtrs. rx: wgt= 52.5/35kg. scaled: wgt=40/25kg Finisher: 8min 25mtr Sled intervals in groups of 3 (60/40kg)
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 GS+S&C: 5x: 2 TGU p/s > max Strict Pull-ups WOD: Chipper; complete for time: 800mtr Row > 30 Bench > 20 Dead-Lift > 40 mtr HSW rx: Bench=1x b'wgt, DL=1.5x b'wgt, HSW=4x 10mtrs / scaled: Bench=1/2 b'wgt, DL=b'wgt, HSW=10 WCs 6.40pm OLLY & SQUAT class: Snatch + 1x20
 GS: TUs + HSPU ... S&C: Power-Clean: 5 x 6
WOD: 15 min AMRAP 5 HSPU > 5 Air-Squats > 50 DUs 10 HSPU > 10 Air-Squats > 50 DUs 15 HSPU > 15 Air-Squats > 50 DUs 20 HSPU > 20 Air-Squats > 50 DUs 25 HSPU > 25 Air-Squats > 50 DUs...etc.  GS: Circle-ups
S&C: Shoulder the Stone: 5x 3reps EMOM, then Strict Press: 2-2-2-1-1-1-1 WOD: 12 min AMRAP 1 Circle-up > 2 BMU > 3 C2B > 4 TTB  Skill RMU/false grip
S&C: Squat-Snatch: 2-2-2-2-2-2 WOD: "NANCY" 5RFT: 400mtr Run > 15 OHS (45/30kg) re back: 28.9.15  S&C: Clean & Jerk: 3-3-3-3-3-3
WOD: GOOD FRIDAY CHIPPER :) complete for time: 50Cal Row > 40 C&J > 30 C2B Pull-ups > 20mtr HSW > 30 Pistols > 40 KBS > 50Cal Row  GS: RMU tech/ 4x5
S&C: Squat-Snatch: 5x 4 EMOM working at 50% 1RM WOD: "AMANDA" 9-7-5 for time: RMU > Snatch (61/43kg)  1min max's: DU / TTB / WB
Tech: Bear-complex WOD: BEAR COMPLEX 1 rep= Power-Clean>Front-Squat>S2OH>Back-Squat>S2OH 5x5 or 5x7 (t&g) Finisher: 2k Run for time  GS: Pistols S&C: Dead-Lift: 3-3-3-3-3-3
WOD: 5RFR (20min) Burpee Box-J ova > Pistols > cal Row > Pull-ups |
CategoriesArchives
July 2018
AuthorLinda Begg |
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