WOD: 50 double Rope-whip > 40 Burpies > 300mtr hill Run > 200mtr Tyre-flip > 100mtr walk Lunge > 100mtr Tyre-flip > 300mtr hill Run > 40 Burpies > 50 double Rope-whip ...for time
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WOD: 15 KB Snatch > 13 Ring Push-ups > 15 Dead-lift (70/45k) > 13 Burpies ...5 RFT OB WOD: "Angie": 100 Pull-ups > 100 Push-ups > 100 Sit-ups > 100 Squats ...for time (re: 2-7-13)
Strength & Power: 3x6: Militry-press > Push-press > Push-jerk > Split-jerk
WOD: 10 BB Jerk > 100 DUs ...AMRAP: 15min WOD games
1/. Tabata this: Air-squat > Box-dip > Box-jump ..5 rounds 2/. "NANCY": 400mtr Run > 15 OHS (43/30k) ..for time 3/. Pair play: co-joined horizontal Ring-row/Push-up platform ..5min AMRAP WOD: "Linda"
10-9-8-7-6-5-4-3-2-1 Dead-lift (1.5x bodyweight) Bench-press (1x bodyweight) Clean (3/4 bodyweight) ..for time WOD: "KettleBell Mash" 4 TGU (per-side) > 100mtr Row 6 KB Clean > 6 KB Push-press (per-side) > 100mtr Run 8 KB Goblet Squats > 8 KB Swings (American) > 10 Sit-ups AMRAP: 30min OB WOD
TGU: 5-6-7-8... 50 Sit-ups > 14cal Row AMRAP: 20min Big high-five to Wayne, who got his first muscle-ups last night! WOD: "MAGIC #12"
12 Muscle-ups > 24 Turtles > 48 Box-jumps 12 Skin-the-cats > 24 Ring-dips > 48 DUs 12 strict L-sit Pull-ups > 24 GHD Sit-ups > 48 Pistols 12 Burpies > 24 HSPU > 48 Kipping Pull-ups ...for time WOD: 'KAREN'
150 Wall-balls for time (14/20lb..9/10ft) (refer back: 2.5.13 - 24.3.13 - 18.1.13 - 28.11.12..) |
CategoriesArchives
July 2018
AuthorLinda Begg |