Warm-up: 4x: 150mtr Jog > 3 strict Pull-ups > 6 Push-ups WOD: "Elizabeth" 21-15-9: Clean > Ring-Dip (rx: 61/43k) S&C: 5x5 Front-Squat (refer 17.1.14)
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Warm-up: assisted stretching
Tech: TGU WOD: TGU-left > TGU-right > 5mtr Rope-climb AFAP building reps: 1-1-1 > 2-2-2 > 3-3-3 > 4-4-4 > 5-5-5 > 6-6-6 > 7-7-7 > 8-8-8 > 9-9-9 > 10-10-10 MAINSTREAM
WOD: "The Seven" 7 RFT of: 7 HSPU > 7 Thrusters > 7 K2E > 7 Deadlifts > 7 Burpees > 7 KBS > 7 Pullups rx weight: Thruster: 60/40kg ... Deadlift: 110/75kg ...KBS: 24/32k MAINSTREAM
Warm-up: 10 Burpees > 15mtr Inch-worm > 20 Squats > 15mtr Scorpion WOD: "Schmalls" For time: 800mtr Run, then 2 rounds of: 50 Burpees > 40 Pullups > 30 Pistols > 20 KBS (24/20kg) Warm-up: 3min MFT release > 1min Squats > 2min ring-Shoulder stretch > 1min OH wall Squats BB-prac: Shrug/Launch-height > Muscle Snatch/Hip-speed > Pressing Snatch-balance > fast Feet > Hang Squat-Snatch Weight up: 10min Hang Squat-Snatch > 10min full Squat-Snatch WOD: 9min EMOM 3 Squat-Snatch > 3 OHS > low OHS Hold (slow 5sec slow count) Just a few of us in for open gym this Saturday, &so we followed through with our plan to do WOD: "Linda" ..one of the girls & what a bitch!! haha great blowout, thanks guys :) "LINDA" Deadlift (1.5 x bodyweight) > Bench-press (1 x bodyweight) > Clean (3/4 bodyweight): 10-10-10 > 9 -9-9 > 8-8-8 > 7-7-7 > 6-6-6 > 5-5-5 > 4-4-4 > 3-3-3 > 2-2-2 > 1-1-1 ...for time (refer 23.8.13) MAINSTREAM Warm-up: 15mtr Samsung stretch + OH pass 15mtr st Quad - Lunge - st Hammy 10 sec tight Ring-hold 20 fast step forward Lunge 10 slow low Ring dips (2sec hold low per rep) 20 fast step back Lunge 10 x Ring-hold ..turning out to best Cross-Hold 20 Jump Lunge WOD: 18min AMRAP of: 6 Front-rack Lunge > 6 OH Lunge > 12 Ring dips > 24 Sit-ups rx: 35/50k + biceps must touch rings -BARE MINIMUM! |
CategoriesArchives
July 2018
AuthorLinda Begg |