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MAINSTREAM KB Warm-up: 10 SDHP > 10 Russian Swing > 10 Goblet-Sq > 5 L/H + 5 R/H Swing > 5 Goblet Sq > 10 alt' Swing Strength: 3RM Back-Squat WOD: 12min AMRAP (4 sets of) 1min Jerk > 2min Burpees 
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Skills: max Broad-jump, then 'kipping' re: TTB + Pullups + Butterflies Pairs WOD #!: "Randy -duo" ...between you: 150 Power-Snatch ..for time (35/25kg) Pais WOD #2: "Log It" 3RFT of: 150mtr OH 'long-log' carry > 20 dual box-jump burpees   MAINSTREAM
Tech: Squat Snatch WOD: for time: 40s - 30s - 20s - 10s, of: Pullups > Situps > DUs
 MAINSTREAM WOD: Chipper... For time: 30 OHS (65/45k) > 1k Run > 30 K-E > 30 Wall Ball (14/20lb-9/10ft) > 2k Run > 30 KBS (32/24k) > 30 Parallette Push-up-Shoot-Dip > 1k Run 
Warm-up: 2min skipping > 10 Squats > 10 Shoulder depressions > 5 Pushups > 15 Squats > 5 strict Pullups > 5 Pushups > 20 Squats > 10 strict Pullups > 5 Pushups Strength: 1RM Deadlift WOD: 3 Deadlifts > 3 Power-Cleans > 3 Front Squats > 3 Shoulder-OH 6 Deadlifts > 6 Power-Cleans > 6 Front Squats > 6 Shoulder-OH 9 Deadlifts > 9 Power-Cleans > 9 Front Squats > 9 Shoulder-OH ....12s-15s-18s... ie: 3rep increase per-lift/per round   Teams WOD 1: 20min AMSAP: 50 DUs > 1 Rope-climb > 20 plate Sq & Press > 1 Rope-climb > 15 TTR > 1 Rope-climb
...All team members start in unison, sharing one rope between them. Score is "as many sets as possible" -team total. Teams worm-WODs:
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CategoriesArchives
July 2018
AuthorLinda Begg |
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