Warm-up: 20 fast light Plate Sq & Press > 20 @ moderate weight > stretch > mobility drills
Strength / Conditioning: OHS ...option one: build 1RM option two: 5x10 WOD: AMRAP, 4x 1min each: C2B Pull-ups > Box-jumps > Turtles (15/20k) Warm-up: 3x: 15 Squats > 10 Push-ups > 20 Jump-lunge
Strength: Front-Squat: 5-5-5-5-4-4-3-3-3 WOD: 20min AMRAP of: 16 Front-rack Lunge steps > 50 DUs > 75mtr BB Waiters Walk WOD: chipper, for time:
300mtr Run > 30 DB Snatch (15/22.5k) > 30 Ring Dip 300mtr Run > 30mtrs Rope-climb (6x) > 30 Push-Press (30/45k) 300mtr Run > 30 HSPU > 30 Ring-Row 300mtr Run > 30mtrs HS walk > 30mtrs Monkey-bars (6x) XTRA: "Last man Standing" first minute everyone performs 2 reps of BB Snatch + 10 BB Hops, then rest till next minute. Snatch reps increase by one every minute & BB hops remain at 10. If all reps are not completed within the minute you're out! ...everyone else plays on aiming to be the last man is standing :D 10sec Squat-hold + 10 Squats > 5 slow decent to Head-St > repeat Sq > 5 slow press to HS > repeat Sq > 5 slow HSPU Strength: 5x5 each: Back-Squat > DB Strict Press (build weight: 3x3 each, then aim to hold weight over all 5 working sets) WOD: 8min AMRAP: Clusters (45/30k) Cool-down: stretch legs + assisted stretching to open shoulders As usual for a Saturday, we all doing different stuff... Adam M, Mike W, Linda B, & Sheree W: repeated the 'Xtra' wod from Thurs: Muscle-ups: 2-4-6-8-10-12 / bodyweight Back-Squat: 12-10-8-6-4-2 ...15min cut Jason B & Andrew M: 12 Deadlift > 15 Sit-ups > 10 hang-tux > 15 Box-jumps Aaron S & Rowena: 'Raw' strength workout in pic |
CategoriesArchives
July 2018
AuthorLinda Begg |