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Sunday 1st May 2016

4/30/2016

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Team Warm-up: in rotation each person Row 250mtrs then complete 9mtr Inch-worm
as a team ROW 3k total, for time

​WOD#1: 16min Pairs AMRAP
​35mtr: #1=Waiters-walk / #2=Farmers walk > 10 in-sync BB Push-ups
> 35mtr #1=Farmers walk / #2=Waiters-walk > #2=12 Cleans / #1=12 KBS
WOD#2: Teams AMRAP
1min working > 10sec transition; each starting at a different station
​Rope-climb > Wall Ball > TTB > DUs
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29th April 2016

4/28/2016

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S&C: Squat-Clean: 5-4-3-2-1-1-1
​WOD: 16-ML.1
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Thursday 28th April 2016

4/27/2016

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GS: HSW  /  S&C: Hang Squat Snatch: 5x 5 EMOM
​WOD: complete for time: 75mtr Sled-push (50/30kg) > 1k Run > 30 G2OH (60/40kg) > 1k Row > 75mtr Sled-push
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Wednesday 27th April 2016

4/26/2016

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S&C: Dead-Lift: 3-3-3-3-3-3 / GS: STC: 3-3-3-3
WOD: 15min AMRAP
rx: 12 OHL (50/32.5kg) > 9 BMU > 6 BF Burpees
​sc: 12 OHL (40/25kg) > 9 ring Dips > 6 BF Burpees
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Tuesday 26th April 2016

4/25/2016

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WOD: "OLLY TOTAL"
Sum of: 1RM Snatch + 1RM Clean & Jerk
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Monday 25th April 2016

4/24/2016

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S&C: Back-Squat: 1 RM
SURPRIZE WOD: "FRAN" -RETEST
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Sunday 24th April 2016

4/23/2016

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Friday 22nd April 2016

4/21/2016

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S&C: Dead-Lift: 6-5-4-3-2-1-1-1
WOD: complete for time:
30mtr Rope climb (6x5mtr) > 50 Wall-Ball > 30 SDHP > 50 OB Burpees > 30 Push-Press > 150mtr Sled-push
​rx: WB 20/14lb / lifting 50/30kg / pushing 40/25kg
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Thursday 21st April 2016

4/20/2016

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GS: BMU  /  S&C: dual KB Clean
​WOD: ISABEL" : 30 Snatch for time > 5x 250mtr Row > 2min rest
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Wednesday 20th April 2016

4/19/2016

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Agility: max height Box-Jump
S&C: Bench: 6-6-6-6-6
​WOD: complete for time: 150 DUs > 50 Box-Jumps > 1k Run > 50 Box-Jumps > 150 DUs
​25min cut-off, box height 60/50cm, scaling options: 50 DUs or 200 singles
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    Linda Begg
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  • Home
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    • OUR TEAM
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  • eight week SUMMER SHRED