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WOD: "core Chipper" this is not a race. Aim: improve ROM, core strength, & CONTROL your body!!
Burgener warm-up S&C: Snatch Rookie/Intermediate: Hang/Power-Snatch: 20 non-consecutive good reps with BB only, then : 3-3-3-3 Intermediate/RX: Squat-Snatch 3x5 consecutive good reps with BB only then: build 1RM
Warm-up: Tabata Stretch n Squat
WOD1: Med-Ball Bombs & Max-height Box-jump WOD 2: for time; complete in pairs: 100 Dead-lifts (every swap both perform 10 Burpees) 75 RPU (every swap both perform 10 Burpees) 50 Thrusters (every swap both perform 10 Burpees) 25 strict TTB (every swap both perform 10 Burpees) S&C: max strict Pull-ups > 1x20 Back-Squat > max strict Pull-ups
WOD: Grace > 50 Pull-ups > 50mtr Sled > 50 HSPU > 50 air-Squats (refer 16.3.15 for previous Grace) Warm-up/ S&C: 50 Burpees for time
S&C3x: 20 GHD Sit-ups + 20 GHD back extensions then Hip mobility for OHS WOD: "Nancy" (refer 24.3.15) 5 RFT of: 400mtr Run > 15 OHS rx: 45/30kg HAPPY BIRTHDAY WAYNE! :) Warm-up: ring Muscle-Up tech S&C: Clean: 3-3-3-3-3
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CategoriesArchives
July 2018
AuthorLinda Begg |