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W'up: 10 triple-sq Box-J ovas > box stretch > 15 bar Fr-Sq > box stretch > 10 Thrusters > couch-stretch
S&C: Thruster: 5-5-5-5-5 WOD: 10min AMRAP: Box-Jump (60cm) > Ring Dips finish-up: banded tri/achellies S&C: Hang Squat Clean: 3-3-3-3-3
WOD: 2RFT of: 50 Ring-Row > 50 Pistols > 50 HSPU > 50 Jump-Lunge scaled option: box/band assisted pistols, decline Push-ups rx: 12/16k weighted Pistols S&C: OHS 1x20 > OHL 1x20
WOD: 3RFT of: 14 Goblet Squat > 14mtr Goblet Lunge > 14 KB Snatch (alt) n> 800mtr Run rx: 20/32k Warm-up: Hollow/Arch > 150 Run > InchW > 150 Run > Scale-Bal' > 150 Run
Task: group Push-up: teams of 4 > all-in-one Test: 1min max Push-ups WOD: in Pairs complete for time: 100 Burpee Pull-ups + 100 Push-Press ...both work on opp'- ex' @ same time & switch every minute rx= Push-Press: 40/60k 20 Sq > 3 Burpee > 10 DB Snatch -alt
15 Sq > 5 Burpee > 20 DB Snatch -alt 10 Sq > 7 Burpee > 30 DB Snatch -alt WOD: Friday Chipper 150mtr Sled-push > 7 Muscle-ups 50 TTB > 6 Muscle-ups 50 Wall-Ball > 5 Muscle-ups 50 G-OH > 4 Muscle-ups 50 Pistols -alt > 3 Muscle-ups 150mtr Bag run > 1 Muscle-up rx: Sled @ 50/35k, WB @ 20/14lb, G-OH @ 50/35k, Bag @ 20/30k scale option 1: lower weight on Sled + G-OH scale option 2: 25reps on TTB, WB & G-OH & sub Squats for pistols WOD: "Annie" + 5min to longest HS Walk
STRENGTH: 5 rounds: 3 Power Clean > max strict HSPU > 5 strict TTB Warm-up: 20 step-ups > 10 box Dips > 10 KBS 20 Box-jumps > 10 Ring Dips > 20sec braced Sq-hold 3x: mob' shoulders > 10sec OHS hold (BB only) WOD: for time 18 KBS > 300mtr Run > 18 OHS > 150mtr Run > 18 Ring-Dips 15 KBS > 300mtr Run > 15 OHS > 150mtr Run > 15 Ring-Dips 12 KBS > 300mtr Run > 12 OHS > 150mtr Run > 12 Ring-Dips rx weights: KBS=32/24kg, OHS=50/35kg STRENGTH: Squat-Snatch: 5-5-3-3-3 |
CategoriesArchives
July 2018
AuthorLinda Begg |