W-up: 4R: 5 slow shoulder depressions > 5 Burpees Skills: MB GHD Sit-ups, Kipping, Butterflies Tech: KB/DB Snatch WOD: 21-15-9 for time: DB/KB Snatch R > DB Snatch L > Burpees Xtra: "Ledesma" 20min AMRAP: 5 deficit Parallette HSPU > 10 TTR > 15 MB Cleans (15/20lb)
(Mike full rx, Linda: small defecit-7+4)
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W-up: mobilise shoulders, OHS set-up, BB Waiters-walk > OHS building
WOD: "NANCY" 5RFT: 400mtr Run > 15 OHS (31/43k) up & achieving before day-break: Mike PBs on the bench, & Monique consistently hits the 5mtr marker on d rope WOD! Welcome Shaun :) And a big thanks to our morning crew ..you guys ALWAYS make me glad I dragged my sorry ass outta bed @ 4.30am :D Warm-up: Pushup/DU sequence Strength: Bench > DB Rev Flies: 5/8 > 5/8 > 5/8 > 3/8 > 3/8 > 3/8 > 3/8 WOD: 5RFT: 5mtr Rope-climb > 20 DUs WOD: "Alternator" (refer 28.2.14) alternating Deadlift > Wallball
Deadlift reps: 10-9-8-7-6-5-4-3-2-1 ...start 50k below your 1RM & raise 5k each set Wallball reps: 20-18-16-14-12-10-8-6-4-2 ...14/20lb @ 9/10ft ...for time & weight so last night after a 2-WOD MS session + the CFP XTRA class, these guys still had energy to play with the worm! :D Warm-up 1: 5mtr monkey-bars > 10 low Squats > 15mtr Lunge-walk > wall-climbers
Tech: kipping Pullups, butterfly Pullups, strict HSPU WOD: "CINDY": 20min AMRAP: 5 Pullups > 10 Pushups > 15 Squats W-up 1: 50 fast Squats W-up 2: Atlas Stones: 3 rounds: Clean the stone 3x > shouldered stone walk 20mtr > Jog 150mtr WOD: 10min EMOM: 1 Squat-Clean > 3 Clean & Jerk CFP XTRA: 12min AMRAP: 2x 5mtr Rope-climb > 10 Thrusters (30/45)
WOD: CHIPPER:10 Burpee > 20 Ring dip > 10 Burpee > 30 KBS (16/24) > 10 Burpee > 40 Goblet-Sq (16/24) > 10 Burpee > 50 Wall-ball (14/20) > 10 Burpee > 60mtr F-walk (max) > 10 Burpee Welcome "On-boarders" ..our newest additions to the CFP community. First session: awesome intensity, & an all-chic class! Warm Up: 6min Tabata: mountain climbers > plank > sec Tuk-jump Skill: Max Box-jump WOD: For time, Alternate: Jerk (10-9-8-7-6-5-4-3—1) > TTB (10-10-10-10-10-10-10-10-10-10) da boys at hard play thismorning ;) CFP XTRA: 8min AMRAP: 10 Fr-Rack step-Lunge (35/5-k) > 30 DUs ...scores above on right
Warm-up: 5 rounds of 10 Air-Squats > 20 DUs
Strength: Squat-Clean: 4-4-4-2-2-2-2 WOD: 75mtr Sled-push > 1k Run > 75mtr Sled-push >> 800m Run > 75m Sled-push > 400mtr Run > 75mtr Sled-push > 200m Run ..for time (sled: 30/40k) Welcome back Sharon! ..& to Mr "too-hard-on-himself" Adrian: take a lookie above; way improved torso positioning in your Sq-Clean thismorning! + mint acceleration on the sled-push, nice work Mr D!! |
CategoriesArchives
July 2018
AuthorLinda Begg |