Mob sh & elbows 10 bar-Tag Burpees > 10 high Beat-Swings 10 bar-tag Burpees > 10 Pull-ups 10 bar-tag Burpees > 10 B2B 10 bar-tag Burpees > 6 BMUs/ progressions S&C: Jerk 3-3-3-3-3 WOD: EMOM: 1 Bar Muscle-up+ 1 C2B + 1 TTB > bar-tag Burpees: 1-2-3-4... AFAP increase Burpees reps by one every minute
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Warm-up: 3R: 75mtr Run > 15mtrs Walking Lunge Squat > 8 HR Push-ups > 10sec hold Wall Sq> HH couch stretch
S&C: OHS 1RM (suggest build: 5-4-3-3-2-2-1-1-1) WOD: 15min AMRAP of: 10 OH plate Lunge-steps > 8 Turtles > 60 DUs Warm-up: 2 rounds of: 400mtr Run > 40 AM Sit-ups
S&C: Front Squat: 1x20 (up2.5k from last if poss)
WOD: "Tommy V" (refer 29.10.14) (Regionals event #2) 21 Thrusters 12 Rope climbs 15 Thrusters 9 Rope climbs 9 Thrusters 6 Rope climbs for time rx: 115lb/75lb (52/35k) + 5mtr climbs Warm-up: Mobilise shoulders > 10sec low dip-hold > 5 low ring Dips > MU progressions W-up wod: complete for time (15min cut) 5 Burpees > 5 Muscle-ups or Dips 10 Burpees > 5 Muscle-ups or Dips 15 Burpees > 5 Muscle-ups or Dips 20 Burpees > 5 Muscle-ups or Dips Tech: Power-Snatch: 3x5 WOD: "RANDY" 75 Snatches, for time (refer 29.12.14) 25/35kg. Time cap: 10min. (Regionals cap: 6.00) Warm-up: 5min relay: 70mtr sprints > rest > 3min relay: 35mtr sprints
Pairs WOD: for time 200 DUs shared -change over on trip 21-15-9: Front Squat > OH Lunge (work simultaneously & alt exercises each round) 200 DUs shared -change over on trip 21-15-9: SDHP > 1 WC + said volume shoulder taps 200 DUs shared -change over on trip S&C: Squat-Snatch 1RM
WOD: "ANGIE" 100 Pull-ups > 100 Push-ups > 100 Sit-ups > 100 Squats ...for time |
CategoriesArchives
July 2018
AuthorLinda Begg |