S&C: Clean & Jerk 1RM
WOD: 20min AMRAP 5 Rounds 1min each: Wall-Balls > C2B Pull Ups > Box Jumps > K2C
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S&C: 6 min EMOM: 5 Back Squats.. raising weight as able
WOD: "DIANE" For Time (15min cut) Deadlift (100/70kg) > HSPU ... followed by 8 x 35 mtr Sled Sprints @ 55/35kg S&C: Squat Snatch: 10 x 1 rep > 30-45 sec rest
WOD: 10 min AMRAP Open "12.2" 30 Snatch @75/45 30 Snatch @135/75 30 Snatch @165/100 30 Snatch @ AMRAP @210/120 S&C: OHS: 3-3-3-3-3
WOD: Big DirtyFriday Chipper! 400mtr Run > 10 strict TTB > 100 DUs > 20 strict Ring-Dips > 40 Burpees > 30mtrs Rope-climb (6 ascents) > 400mtr Run > 40 PPSD > 100 DUs > 50 Pull-ups > 40 Burpees > 60 Sit-ups S&C: 12min EMOM: first minute: 5 Cleans @ 75-80% 1RM > second minute: 5 RMU / progressions
WOD: 3RFR 1min each: SDHP (50/35kg) > Box-Jumps (60/50cm) > HSPU > Rest Skill: Pistols / HSW
S&C: Squat-Snatch: 1RM Open “15.5”: 27-21-15-9: cal Row > Thrusters (43/29kg) |
CategoriesArchives
July 2018
AuthorLinda Begg |