S&C: Squat-Snatch 1RM
WOD: "open workout 15.1 + 15.1a" "15.1": 9min AMRAP: 15 TTB > 10 Dead-Lifts > 5 Snatches (rx: 52.5/35kg, sc:37.5/25kg) "15.1a": 6 minutes to establish 1RM Clean & Jerk
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GS: Head > Handstand > HS walk
S&C: 1RM Front Squat WOD: "FRAN" 21-15-9 for time: Thruster (45/30kg) > Pull-ups S&C: Strict Press: 3-3-3-3-3-3 / Weighted Pull-ups: 4x max
WOD: complete for time: 400mtr Run > 30 Turtles > 800mtr Run > 40 HSPU > 1k Run > 50 TTB S&C: Power-Snatch: 5x 5
WOD: 9 min AMRAP 1 Snatch > 1 OHS > 2 OHL > 6 BF Burpees 2 Snatch > 2 OHS > 4 OHL > 6 BF Burpees 3 Snatch > 3 OHS > 6 OHL > 6 BF Burpees 4 Snatch > 4 OHS > 8 OHL > 6 BF Burpees 5 Snatch > 5 OHS > 10 OHL > 6 BF Burpees ...etc Finisher: 8x EMOM: 75mtr Sprint S&C: Dead-Lift: 6-5-4-3-2-1-1-1-1
WOD: "ANGIE" ...complete for time: 100 Pull-ups > 100 Push-ups > 100 Sit-ups > 100 Squats GS: Pistols / HSW
S&C: Split-Jerk: 2-2-2-2-2 WOD: 15min AMRAP: 10 Push-Press (65/45kg) > 20 Pistols > 150mtr Run S&C: Squat-Clean: 1RM
WOD: "ELIZABETH" 21-15-9 for time: Cleans (60/40kg) > Ring-Dips Finisher: 400mtr Row for time S&C: weighted Pull-ups: 5x max reps
WOD: complete for time: "KAREN" 150 Wall-Balls (10/9k to 10/9ft) ...record time then: t50 Pull-ups > 50 TTB > 1k Row ...record time GS: RMU
S&C: Squat Snatch: 6x3 EMOM WOD: 12min AMRAP: 50 DUs > 5 RMU scaled: 3x singles > 5 progressions + 5 strict Dips |
CategoriesArchives
July 2018
AuthorLinda Begg |