WOD
1st: 100mtr Row > 30 KBS (24/16k) > 50 Pull-ups ..for time 2nd: BB standing Military press: build 1-2rep max weight 3rd: "Fran" 21-15-9: Thruster (45/30k) > Pull-ups ..for time (refer: 20-1--13 or 21.4.13-CF opens) 1st-up, nice lifting 'on-board' thismorning + a big welcome to our newest members: Mike & Josh,
aswell as Sam & Elwin ..joining us 1st time thismorning WOD: 'Tyler' 7 Muscle-ups 21 SDHP (95/65lb) ..5 rounds for time Skills: DU's + kipping for a;; movements
WOD 100mtr Run > 20mtr Rope-climb > 50 sit-ups AMRAP: 15min WOD: "Chipper Linder"
30 OHS (30/45k) > 50 Wall-ball (14/20lb) 30 TTB > 500mtr Run 30 Dead-lift (60/80k) > 50 HSPU 30 Wipers > 500 DUs ..For time XXX enjoy CFP !! WOD: 'Weaver'
10 L Pull-ups > 15 Push-ups 15 C-B Pull-ups > 15 Push-ups 20 Pull-ups > 15 Push-ups ..four rounds for time Strength: Back-Squat (20min: 2RM pyramid)
WOD 10 Turtles > 20 Burpie Pull-ups > 30 Air Squats 20min AMRAP (as many reps as possible) WOD Look! ..I caught a Smeegl lurking around our box on Sunday Checking out the WOD scores
1min DB Reverse flies 1min Thruster (25/35k) 1min Ring-row (horizontal) 2min Ring Push-up > high tuck (reverse: toes in rings) 1min rest 4 rounds: as many reps as possible |
CategoriesArchives
July 2018
AuthorLinda Begg |