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WOD ONE, for time: 50 Ground-OH (30/45k)+* rope penalty > 50 Ring Dips > 100 DUs. Complete total reps as a pair effort. Only one person working at time. *Each time you stop G-OH you must first complete one 4mtr rope climb before your partner can start lifting again.
WOD TWO, for rounds: 5 Dead-lift (60/90k) > 10 Box-jumps > 15 Pull-ups. Completed as pair effort, swapping every set WOD: "Two on Twenty"
10-8-6-4-2: Muscle-ups 10-8-6-4-2: Pistols (p/s) 100-80-60-40-20: DUs ..decreasse by 2/2/20 rep each round For time WOD: OB KBS > RPU > TTB > BB Hops ..for reps: 1 min each for five rounds WOD: Mainstream
8 Back-Squat > 12 Ring Push-up > 15 K->E AMRAP: 20 min WOD
10 Reverse Flies (bent-ova) 10 Sctrict DB Sh' Press 1-2-3-4-5... Rope-climb 4mtr 100-200-300-400-500... As far as possible in 35min WOD: first build to 3-rep Max; OHS
"ANGIE" 100 Pull-ups > 100 Push-ups > 100 Sit-ups > 100 Squats ...for time (re: 16-9-13) Pukekohe CrossFitters; up before dawn & stoking the fire inside Above: Pukekohe dawn Olly-9.30am: Clean WOD: "Fight Gone Bad"
Wall-ball (20/14lb) > SDHP (35/25kg) > Box-jump (50cm) > Push-press (35/25kg) > Row (for Cal') > Rest 3/5 rounds for total reps, 1min rotations |
CategoriesArchives
July 2018
AuthorLinda Begg |