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WOD: Gymnastic Cardio CHIPPER! 50 Box-Jumps > 50 Pull-ups > 50 DUs > 50 Ring-Rows 40 Box-Jumps > 40 Pistols-p/s > 40 DUs > 40 Squats 30 Box-Jumps > 30 Ring-Dips > 30 DUs > 30 HSPU 20 Box-Jumps > 20 STC > 20 DUs > 20 GHD Sit-ups (20lb MB) ...For time Box-jumps: women: 50cm & men: 60cm. Scaling options: band for Pull-ups & Dips, assisted Pistols, box/plate for HSPU, sub TTB for STC, sub MB Sit-ups for GHD  Warm-up: 100 Wall-Ball ..for time WOD: "CF Total" 3 attempts to 1RM on: Back-Squat - Strict-Press - Daed-Lift   Our boys, start the day strong. Totals are up :) ...& a few new PBs:
  Warm-up: 2k Run: for time
WOD: AMRAP: 4 rounds 3 min Rope-climb > 2 min Box-jump > 1 min 15 mtr Sprints > 1 min rest  Warm-up: 400 DUs ...for time
WOD: Open workout "14.4" 60 cal Row 50 TTB 40 Wall-ball (14/20lb>9ft/10ft) 30 Cleans (44/61k) 20 Muscle-ups ...14min AMRAP XTRA: 8 Muscle-ups > 5 Deadlifts (80/125k) ...4RFT/12min AMRAP  Warm-up: mobilise shoulders then:
15 Air-Squats > 2 strict HSPU 15 Air Squats > 4 strict HSPU 15 Air Squats > 6 strict HSPU 15 Air Squats < 8 strict HSPU WOD: Open workout "14.5" 21 Thrusters > 21 BF Burpees 18 Thrusters > 18 BF Burpees 15 Thrusters > 15 BF Burpees 12 Thrusters > 12 BF Burpees 9 Thrusters > 9 BF Burpees 6 Thrusters > 6 BF Burpees 3 Thrusters > 3 BF Burpees ...complete for time  Warm-up: 1k Run
..then filter thru: 2x Monkey-bars > Burpee/Squat/Push-up Pair Wall-ball: 50 between Skill: hollow/arch/kipping Pair/team WOD: "DECK OF DEATH" ..teams of 4: 2x thru deck per team LIFTING: your choice to work on, then build to 1RM Deadlift
 WOD: "ANGIE"
100 Pullups > 100 Pushups > 100 Situps > 100 Squats ...for time  W-up: assisted stretching
Tech: TGU & KB Clean WOD: For time: 20 TGU (alternating arms) > 40 DUs > 20 dual KB Clean > 40 DUs > 20 KB Clean-L > 40 DUs > 20 KB Clean-R > 40 DUs > 40 KBS > 40 DUs |
CategoriesArchives
July 2018
AuthorLinda Begg |
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