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
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 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 |
CategoriesArchives
July 2018
AuthorLinda Begg |