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Warm-up: 10 sh' Ds > 5 Burpees > 10 Beat-swing > 5 Burpees > 5 Pullups > build KB weight quickly WOD: 'Eva' ...5RFT of: 800mtr Run > 30 KBS > 30 Pullups rx KB weight: m=32kg w=24kg 
Warm-up: "Annie" (refer: 2.5.14) Tech: Snatch WOD: 15min AMRAP: 1 hang-power Snatch > 2 hang-squat Snatch > 3 squat Snatch > 6 Turtles   Warm-up: Junkyard Dog > Run 100mtr forwards/100mtr backwards x2 > stretch Team WOD: WallBall triple-up. 8min AMRAP Pairs WOD: 4RFT: 12 'in-sync' plate Ground-OH > 24 alternating box-jump Burpees > 10 'in-sync' Pushups > 20 alternating plate OH lunge-steps Finisher: "last man sitting"  S&C: 4x: 8 Romanian DL > 4 Split-Jerk WOD: For time: 30 Ring Dips > Run 1k > 20 Ring Dips > Run 1k > 10 Ring Dips 
WOD: "Fight Gone Bad" (refer: 18.4.14) rotate every minute: WallBall (14/20lb) > SDHP (35/25k) > Box-jumps (50cm) > Push-press > Row (for cal) > Rest 5 rounds for total reps   Warm-up: 5min DU practise > mobilise shoulders Strength: strict Pullups: 5x5 (alternate each set, under/overhand) Skill: Beat-swing > Kipping for Pullups & TTB
 Strength: Squat-Clean: 5-5-3-3-3-3-3 WOD: "Lynne" 5 rounds of bodyweight Bench-press > Pull-ups. AMRAP (refer: 15.5.14)  |
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July 2018
AuthorLinda Begg |
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