Strength: Front Squat: build weight over reps: 4-6-8-8-8-6 WOD: AMRAP: 4rounds/1min each of: Burpee Pullups > BB Jerk (40/65k) > TTB
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W'up: 50 Wall Ball for time
WOD 1: "DIANE" 21-15-9 for time of: Dead-Lift (70/100k) > HSPU WOD 2: 8min AMRAP: 1-2-3-4-5-6: Dead-Lift the Stone then Shoulder the Stone > 5 Parallette PSD (rx:sub dip for L-sit) Strength: Squat-Snatch: 8-6-6-5-4-4-3-2-2-1
WOD: 2x 5mtr Rope-climb (rx:upper body only) > 400mtr Run ...3RFT Ok so Mike & Adam took rx option & got the first two rounds out in under 5min ..all was well untill the 6th rope-climb ...four tries without the foot-bite & painfull to watch Classic comment from Mike: "it's not about the clock anymore!" haha Made it in the end :) nice one guys Warming up/Skill: 5mtr Monkey-bar > 10sec Frog-hold > 10 head-toe touch > 5mtr Crank > 10sec Headstand hold > 10 Headstand straight levers > 5mtr Monkey-bar > 10 thow to Handstand > 10sec Handstand hold (wall or free) > 5mtr Crank > 10mtr Handstand wall-walk > 5mtr Monkey-bar > 10mtr Handstand walk (free) Pair WOD: alternate: 5 KBS > 10 Push-up > 5 Goblet Squat > 10 Pullups > 5 Push-press > 10 TTB > then both perform 10 BF Burpees. 25 min AMRAP Warm-up: 3-2-1 max's: DUs-Pushups-Situps
Rings warm-up: chest & shoulders WOD: "Lynne" 5rounds for reps: Body-weight Bench > Pullups (refer: 6.1.14) Wise AND strong ..our Masters class (50+) tackle the sleds yesterday morning. (that's my Dad on the right ..still awesome at age 73 & proving that CrossFit is for everyone! :) W'up: 20 pl8 Sq&P > Lunge+scale bal' > 15 Sq&P > 15mtr Inch-worm > 10 Sq&P
Strength: Back-Squat: 8-8-6-6-4-4-4-4 WOD: For time: 150mtr Sled-push(30/40) > 150mtr BB Waiters-walk > 800mtr Run > 15 KB Snatch -per side(20/28k) > 1000mtr Row Warm-up: 5 Sh' depressions > 5 Burpees > Hang Power-Cleans(stick only) > 5 Strict Pullups > 5 Burpees > 5 Hang Power-Cleans (bar) > 5 Kipping Pullups > 5 Burpees > 5 Hang Power-Cleans(add wgt) > 5 C2B Pullups > 5 Burpees > 5 Hang Power-cleans (inc' wgt) > 5 B2B Pullups > 5 Burpees > 5 Hang Power-Cleans (inc' wgt) WOD: regional games -event3: "Nasty Girls V2" 3RFT of: 50 Pistols (alternating) > 7 Muscle-ups > 10 Hang Power-Cleans (80/52k) Warm-up: 6 min Tabata
Strength: 10 min to build best weight for 10-rep Front-Squat WOD: 5 rounds of: in 2min complete: 10 Front-Squats > 10 Front-rack Lunge > AMRAP Situps ..then rest 1 min. Finisher: 1000 DUs for time (15min cut) |
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July 2018
AuthorLinda Begg |