Tech: Power-Clean > Front-Squat > Squat-Clean
S&C: Front-Squat: 6-5-4-3-2-1 GS prac: HSW / Ring-Dips WOD: (20min cut) RX: 4 RFT of: 3 Squat-Cleans > 4 Front-Squats > 5 RMU > 150mtr Run (weight=80/50kg) SC: 5 RFT of: 3 Power-Cleans > 4 Front-Squats > 10 Ring Dips > 150mtr Run
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Warm-up: Thunder "Burpees"
S&C: Strict Press: 5-5-5-5-5 / Ring-Row: 8-8-8-8-8 Team WOD: 18min AMRAP: 15mtr OH plate lunge > 1 Rope-climb > 40 DUs ...in rotation, no overtaking team mates Teams WOD: "Deck of Death" Hearts = Strict Pull-ups Diamonds = Tyre-flips Clubs = BB Burpees Spades = S2OH Joker: 5 mtr Grinder + 10 mtr Monkey-bars Skill: 1min max rep GHD Sit-ups: 1-2 attempts
S&C: Sq' Clean: 2-2-2-2-2 (singles) >alt with> Bench: 5-5-5-5-5 WOD: Open “14.3”: 8min AMRAP 10 DL @ 135/95lb > 15 Box-J > 15 DL @ 185/135 > 15 Box-J 20 DL @ 225/155 > 15 Box-J > 25 @ 275/185 > 15 Box-J 30 @ 315/205 > 15 Box-J > 35 DL @ 365/225 > 15 Box-J Skill: HSW
S&C: Front-Squat: 6 rounds / 5reps E2MOM WOD: 5 rounds for total Cal: 1min max effort Row > 2min Rest Finisher: 6/8 x 30mtr light Sled-Sprints Skill: strict RMU
S&C: Split-jerk: 3-3-3-3-3-3 WOD: "NATE" 20min AMRAP 2 RMU > 4 HSPU > 8 KBS (2-pood) Scaled: box/AM > KBS > prog' S&C: Squat-Snatch: 3reps EMOM for 8 min ...working at 75-80% previous 1RM
WOD: complete For time (20min cut) 21 OHS > 21 TTB > 210 DU 15 OHS > 15 TTB > 150 DU 9 OHS > 9 TTB > 90 DU S&C: Dead-Lift: 5-3-2-1-1-1-1 /alt with/ strict HSPU: 4x max
WOD: complete for time (30min cut-off) 5 (5mtr) Rope-climbs > 25 Push-ups > 400mtr Run 4 (5mtr) Rope-climbs > 25 Push-ups > 400mtr Run 3 (5mtr) Rope-climbs > 25 Push-ups > 400mtr Run 2 (5mtr) Rope-climbs > 25 Push-ups > 400mtr Run 1 (5mtr) Rope-climb > 25 Push-ups > 400mtr Run S&C: Snatch at 75%: 4 x 1 min work > 1 min rest
WOD: For Time 3-6-9-12-15 RMU > 20 Pistols S&C: Strict Press 3-3-3-3-3-3 /alt with/ Strict T2B 3-3-3-3-3-3
BOTF 2015 (Event 7): 5 Rounds for Time 50 Lateral Bar-Jumps > 21-18-15-12-9 S2OH @50/35kg |
CategoriesArchives
July 2018
AuthorLinda Begg |