Warm-up: box ova MB Burpees + box team Push-up
Triples Atlas Stone WOD: 15min AMRAP person-A will shoulder the Stone 3x & then carry 15mtrs > person-B,* person-B will then shoulder the Stone 3x & carry 15mtrs to person-C,* person-C will then shoulder the Stone 3x & carry 15mtrs to person-A,* ..etc etc *on completion of the carry, that person must complete 15 sit-ups WOD 2: Individual AMRAP ext' > Chipper 6min Burpees -AMRAP; note reps then complete for time: 70mtr plate OH Lunge > 50 'cross-over plate' Push-ups > 70 Wall-ball > 50 Pull-ups > 150 mtr plate Run
0 Comments
Strength: Back-Squat: 1x20
WOD: 5RFR, 1min each Row > Front-Squat > Push-Press > Box-J Burpees rx : FS & PP are 50/35k, Box height > 65/75cm Warm-up: 400mtr Run, then working with BB only complete 3 rounds of:
6 fast Shrugs > 8 hang Power Snatch > 8 OHS > 4 Snatch balance >10 sec OHS hold > 8 (no-bar)drop Squats WOD: Squat Snatch: 4x8 -light, ...then Run AFAP in 20min
W-up: Butt-kickers > 10 Wall F Squats > mob' Wrists > Toy-soldier > 10 Wall F Squats > mob' Elbows > Traveling Hip-circles > 10 Wall F Squats > mob' Shoulders Strength: OHS: 5-5-5-5-5 WOD: "Alternator" DeadLift > WallBall ..reps: 10/20 - 9/18 - 8/16 - 7/14 - 6/12 - 5/10 - 4/8 - 3/6 - 2/4 - 1/2 complete for time (25min cut) rx weight for DeadLift: start 50k below 1RM & raise 5k every set Our CF Puke girz; small, strong & always smiling :) -except when they're lifting :D
Mean work tonight with Renee, Danielle & Logan -topping their 1RM on the last rep of this meaty wod! unreal guys :) S&C: Squat Clean: 3-3-3-3-3
WOD: "Elizran" 21-15-9 for time: Clean > HSPU rx: 60/45kg (refer:1.2.15) Big welcome to Marj -first time in today & good work on the sled relay -tough work!
Big congrats to Alex too ..3rd session in & nailing the DUs!! :) Warm-up: "Tabata This" 5x: plate Squat & Press > Push-up > Air Squat Team WOD 1: Sled Relay: 30mtr sprints @ 20k > 40k > 60k Team WOD 2: "Deck of Death" Hearts= Thruster (30/40k) Diamonds= TTB Spades= Ring Row Clubs= DUs (10x card denomination) Jack, Queen, King, Ace= 10 Joker= 10mtr HS Walk Warm-up: 15mtr Inch-worm > 150mtr Run > 15mtr Samsun stretch > 150mtr Run > Couch-stretch
Tech: Snatch WOD: “13.1” 1 17min AMRAP 40 Burpees > 30 Snatch @ 35/20k 30 Burpees > 30 Snatch @ 60/35k 20 Burpees > 30 Snatch @ 75/45k 10 Burpees > 30 Santch @ 95/55k S&C: Push-Jerk: 3x5 + Split-Jerk: 3x5
WOD: AMRAP EMOM: 1 Push-up > 2 Pull-up >3 Squat ...adding one rep to exercise every minute |
CategoriesArchives
July 2018
AuthorLinda Begg |