S&C: 5x: 3 weighted Ring-Dips > 3 strict L-sit Pull-ups
WOD: 20min AMRAP: 1 BMU > 2 C2B Pull-ups > 3 TTB > 10mtr HSW 2 BMU > 3 C2B Pull-ups > 4 TTB > 10mtr HSW 3 BMU > 4 C2B Pull-ups > 5 TTB > 10mtr HSW 4 BMU > 5 C2B Pull-ups > 6 TTB > 10mtr HSW 5 BMU > 6 C2B Pull-ups > 7 TTB > 10mtr HSW 6 BMU > 7 C2B Pull-ups > 8 TTB > 10mtr HSW ETC ...raising 1rep each ex' till 20min cut
0 Comments
S&C: Squat-Clean: 6-6-6-6-6-6 (all reps are singles)
WOD: 12min AMRAP 5 Cleans > 15 Box Jumps (rx: 50/35k & 65/50cm) 10 Cleans > 15 Box Jumps (rx: 60/40k & 65/50cm) 15 Cleans > 15 Box Jumps (rx: 70/45k & 65/50cm) 20 Cleans > 15 Box Jumps (rx: 80/50k & 65/50cm) 25 Cleans > 15 Box Jumps (rx: 90/55k & 65/50cm) ...etc raising 5reps + 10/5k each round Warm-up: Team Relay: for 6minutes continuous: each person complete 30mtr Sprint to tag next team member (who sprints immediately) then perform 3 HR Push-ups before next turn
Stretch: calves, ankles, quads & glutes Individual Task: Max Hover hold: 2 attempts. Record best time WOD 1: in PAIRS using a single DB between you: Complete the following for time: #1 does 2 DB Snatch > both complete 2 Burpees 'in sync' > #2 does 2 DB Snatch > both do 2 Burpees #1 does 4 DB Snatch > both complete 4 Burpees 'in sync' > #2 does 4 DB Snatch > both do 2 Burpees #1 does 6 DB Snatch > both complete 6 Burpees 'in sync' > #2 does 6 DB Snatch > both do 2 Burpees #1 does 8 DB Snatch > both complete 8 Burpees 'in sync' > #2 does 8 DB Snatch > both do 2 Burpees #1 does 10 DB Snatch > both complete 10 Burpees 'in sync' > #2 does 10 DB Snatch > both do 2 Burpees WOD 2: in TEAMS of four: 20min AMRAP: 5 rounds changing station every minute: Goblet Squat > Push-Press > Row > Rest Warm-up: 40 Air-Squats > couch/achellies stretch then:
with BB only: 10 Front Squats > 20 DUs > 10 Front Lunges > 20 DUs > 10 OHS > 20 DUs > 10 OHL Warm-up: hang-ext/shrug: 3-3-3-3-3, then set up L-sit: rings or parallettes (sc=tuck hold)
S&C: Power-Clean: 3-3-3-3-3 WOD: complete for time: 1k Run > 1min L-sit > 50 Sit-ups 2k Run > 1min L-sit > 50 Sit-ups 3k Run > 1min L-sit > 50 Sit-ups Warm-up: 1min Wall-ball > 1min rest > 1min C2B Pull-ups > 1min rest > 1min Wall-ball > 1min rest > 1min B2B Pull-ups > 1min rest > 1min Wall-ball > 1min rest > 1min BMU (sc=all standard Pull-ups)
Warm-up: Junk-yard Dog > 400mtr Hill Run
WOD1: Pairs-Annie: both complete simultaneously: 50-40-30-20-10 of DUs > MB Sit-ups. -for time Skill prac' : Triple-unders Pair-WOD 1: 16min AMRAP: 2min Ring Dips > 2min Front-rack Lunge (alt) WOD 2: Complete for time: Buy-in: complete 150mtr Plate-Run Then together: 75mtr Tyre-flip (+ jump-thru) together ...on every change one runs to back Wall & performs one Wall-climber |
CategoriesArchives
July 2018
AuthorLinda Begg |