S&C: Back-Squat: 1x20 (up 2.5k from last)
WOD: 16min AMRAP 10 Dead-lift @ 60/80kg > 15 Box-J > 150mtr Run 10 Dead-lift @ 70/95kg > 15 Box-J > 150mtr Run 10 Dead-lift @ 80/110kg > 15 Box-J > 150mtr Run 10 Dead-lift @ 90/125kg > 15 Box-J > 150mtr Run 10 Dead-lift @ 100/140kg > 15 Box-J > 150mtr Run ...etc AFAP
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S&C: 5sets of: 3 Push-Jerk > 3 Split-Jerk > 3 Wgtd Pull-ups
WOD: KB EMOM 1st minute: 1 Snatch L > 1 Snatch R > 1 Swing 2nd minute: 2 Snatch L > 2 Snatch R> 2 Swing 3rd minute: 3 Snatch L > 3 Snatch R> 3 Swing 4th minute: 4 Snatch L > 4 Snatch R> 4 Swing ...etc; increasing 1rep per exercise every minute. rx KB wgt: 20/32kg Warm-up: 10x: 30mtr Sprint + 10 Sit-ups, then 5 strict TTB, and 3 rounds "junkyard Dog"
S&C: 5x5 Squat-Snatch (lite-medium) WOD: "Lynne": 5 RFR: bodyweight Bench > Pull-ups Warm-up: 4 rounds: Monkey Pull-up line > 10 Burpees > P-bar hands walk > 4 HS-4wd Roll
Tech: PPSD/L + Parallette play: Lsit > sh'stand > press out HS WOD 1: TEAMS of three; 18min AMRAP: 5 PPSD > 10 MB Cleans > 15 Wall-Ball ...working in unison, you may not overtake the person on station ahead WOD 2: TEAMS of three, complete for time: 150mtr Tyre-flip + many meters Farmers walk 2 people flip-alternating while third FW to next end marker & back to tyre. Every time the 'walker' passes their teams tyre: sub in new walker WOD: 3-stage chipper
S1: " Isabel" 30 Snatch for time (60/40kg) 2min rest/last Beep Test Rest Then 30 TGU for time |
CategoriesArchives
July 2018
AuthorLinda Begg |