Warm-up: 75mtr each: run backwards > shuffle L > shuffle right > run backwards Then 4x: 150mtr Run > 75mtr Farmers-walk WOD #1 (in pairs) complete the following for time: 6 Front-squats / 6 Push-ups > 10 BB hops 9 Front-squats / 9 Push-ups > 20 BB hops 12 Front-squats / 12 Push-ups > 30 BB hops 15 Front-squats / 15 Push-ups > 40 BB hops 12 Front-squats / 12 Push-ups > 30 BB hops 9 Front-squats / 9 Push-ups > 20 BB hops 6 Front-squats / 6 Push-ups > 20 BB hops WOD #2 (in teams) AMRAP rotating every minute: Wall-climber + 2 shoulder-taps Row TTR/STC
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Warm-up: 3R of: 150mtr Run > 10 WF Squats > 15 Sit-ups ..then 90sec couch-stretch L & R
S&C: Back Squat: 1x20 WOD: Friday Chipper. For time: 40 Dead-lifts > 30 Hang-cleans > 20 Shoulder to OH > 10 Clusters (rx: 60/40k) 50 KBS 30 Thrusters > 20 OHS > 100mtr Waiters-walk (rx: 50/30k) Warm-up: Samsun stretch > 20sec Hollow-hold > Inch-worm > 20 Hollow-rocks > Crab walk > 20 cage braced stick OHS
Skill: HS walking + 20 strict TTB WOD: Mike's 2nd year CF anniversary WOD! 2RFT (30min cut) 5 BMU > 20 DUs > 10 strict Pull-up > 30 DU > 15 strict Ring Dips > 40 DU > 20 Pistols > 50 DU > 25 Pull-up > 60 DU Warm-up: ET duets Sprint Chipper (in pairs, 10min cut)
rx: 30 HSPU > 40 Box-jump Burpees (30/25") > 50 TTB > 60 Wall-Ball (20/14lb) sc: 30 AM HSPU > 40 Box-jump Burpees (25/20") > 50 K2E > 60 Wall-Ball (20/14lb) WOD: "FIGHT GONE BAD" (refer: 6.2.15) 3RFR of 1min on each: Wall-ball (14/20lb) > SDHP (35/25k) > Box-jump (20") > Push-press (35/25k) > Row (calories) > Rest Warm-up: 1min Shuffle + 10 Squats > 1min mob' > 1min shuffle + 10 tap-outs > mob' > 1min shuffle > 10 pistols > mob'
S&C: 30 unbroken Thrusters (BB only) > 20 unbroken Thrusters (30/40k) > 10 unbroken Thrusters (max sustained) WOD: For time: 1800mtr Run > 120 DUs > 800mtr Row > 400mtr SB Run |
CategoriesArchives
July 2018
AuthorLinda Begg |