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Strength: Back-Squat: 5-5-5-5-5-5 WOD: "DANNY" 20min AMRAP: 30 Box-jump (60cm) > 20 Push-press (52/40k) > 30 Pullups 
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 W-up: 20 Burpees > 20 Wall-ball. Then 3x: "3-stage" Pushup>Pullup>Squat (wall) WOD: "NASTY GIRLS" 3RFT: 50 Squats > 7 Muscle-ups > 10 HP Cleans (60/40)  W-up: Sq & footwork drills Tech: Snatch build Strength: Hang Sq-Snatch: 3 3 3 3 3 3 3 3 WOD: For time: 200mtr Run > 75mtr Farmers walk > 400mtr Run > 75mtr Waiters walk > 600mtr Run >75mtr Farmers walk > 800mtr Run > 75mtr Waiters walk > 600mtr Run > 75mtr Farmers walk > 400mtr Run > 75mtr Waiters walk > 200mtr Run  
WOD: in pairs, for time: 30 Deadlifts (100/70k) > 40 Squats > 50 TTB > 60 sH-oh (60/40K) > 70 Pullups > 80 Box jumps > 90 Situps > 100 Tyre-flips ...only one person working at any given time. 5rep max between change over 
 ANZAC DAY
WOD 1: "FRAN" ...Thruster (31/43k) > Pullups: 21-15-9 for time WOD 2: "WHITE" ...5 RFT: 3x 15ft Rope-climb > 10 TTB > 21 plate OH Walking-Lunges (20/14k) > 400mtr Run W-up: For time: 50 Box-Jumps + 50 Wall-Balls.(any order) WOD: "JAVOREK" For time: 6 Dead-Lifts > 6 High-Pulls > 6 Front Squats > 6 Push-Jerks > 6 Back-Squats  W-up: skip/P-bar stability. Worm-play WOD: 15min AMRAP: 10 KBS-American (24/32k) > 20 HSPU > 30 DUs  our kick-ass all-ladies OB intake making great advance in thier lifting lastnight :) 
today's W-up: 4x: 5 paralette pushup-shoot-dip > 5 hollow-roks > 5 arch-roks > 5 air-Squats > 5 jump-Squats
WOD: 6 rounds for reps & weight maintained (rx:40/60k) 2min to complete 3 Power-Cleans > 2 Front-Squats > 3 Squat-Cleans > AMRAP Burpees, followed by 1min Rest
"FIGHT GONE BAD" 5 rounds... 1 min stations... 20min AMRAP
Wall-ball(14/20lb) > SDHP(25/45k) > Box-jump (50sm) > Push-press(25/35k) > Row (cal) > Rest ...Thanks guys for a deliciously hideous 'Fight gone Bad' ...great way to kick off Easter |
CategoriesArchives
July 2018
AuthorLinda Begg |
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