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Below: our "NG" class ..some of our amazing young atheletes enjoying the rings & "skinning-the-cat"! :) MAINSTREAM Warm-up: 1min 15mtr Jogs +1 Burpee > 1min 15mtr Run +1 Burpee > 1min 15mtr Sprint +1 Burpee (record sprint rnd reps) 12 Ring-row > 3x6 BB Shrug > 9 slo Pushups > 3x10 foot/hip ext drills > 6 HSPU > 3x6 hang-Power Snatch (bar only) then: Build weight for Power-Snatch & set box height WOD: "RxIt -winter wow2" ..10min AMRAP of: 30 KBS > 30 Box Jumps > 15 Power Snatch > 30 BF Burpees > 15 Power Snatch > 30 Box Jumps > 30 KBS RX: KBS:32/24k, Box:75/60cm, Snatch:60/40k L1: KBS:24/16k, Box:60/50cm, Snatch:50/30k L2: KBS:16/12k, Box:60/50cm, Snatch:40/20k Warm-up: Box-Jump Burpees > Inchworm > Box-jump Burpee > Toy soldier > Stretch & mobilise
Test: max number of continuous Strict Pullups (once dropped from bar competitor is out) Partner WOD: 28min AMRAP: one person does Tyre-flip + jump-thru & back, ...while partner performs: 15 OHS + 15 Push-ups + 50 Sit-ups. Tag change-over -Record distance of Tyre + rounds completed MAINSTREAM
Warm-up: shoulder/hip mobility + Snatch tech Strength: 1RM Squat-Snatch WOD: 1k Run > 100 WallBall > 1k Run > 75 WallBall > 1k Run > 50 WallBall > 1k Run > 25 WallBall ...for time!
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CategoriesArchives
July 2018
AuthorLinda Begg |