 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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 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  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  WOD: "OLLY TOTAL"
Sum of: 1RM Snatch + 1RM Clean & Jerk  S&C: Back-Squat: 1 RM
SURPRIZE WOD: "FRAN" -RETEST  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  GS: BMU / S&C: dual KB Clean
WOD: ISABEL" : 30 Snatch for time > 5x 250mtr Row > 2min rest  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 |
CategoriesArchives
July 2018
AuthorLinda Begg |
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