0 Comments
S&C: Power Snatch: 3-3-3-3-3 alt' with Strict Press: 3-3-3-3-3
WOD: 'Southern Slam' Chipper (15min cut) 20 Burpees > 20 Snatch > 400mtr Run > 20 C&J > 20 Burpees rx: 60/40k, int: 45/30k, sc: 30/15k S&C: Back Squat: 1x20. Then 2x: max strict Pull-ups > 1-arm Push-ups
WOD: "DIANE" (re: 20.3.15) 21-15-9 for time of: Dead-Lift > HSPU (rx: 100/70kg) TASK: Max hold: L-sit with target height / Pike / Tuck
TEAMS WOD: 5 RFT: 10 Pull-ups > 20 air-Squats > 30 Sit-ups > 150mtr Run Revolve through stations as a team. Each person must complete the full five rounds. You may not overtake a team member, but you may help them with reps so they can move on PAIRS WOD: 12min AMRAP: 8 plate Squat & Press > 8 Ring Row > 8 'over-person' Burpees Alternating working partner S&C: Bench: 3x max reps @ BW
WOD: 12min AMRAP KB Snatch L > KB Snatch R > Wall Ball > Broad-jump Burpees 2-4-6-8-10-12 ...etc -increasing 2reps each exercise every round S&C: Dead-Lift: 3-3-3-3-3
WOD: complete for time: 50 Box-jumps > 25 HSPU 40 Box-jumps > 20 HSPU 30 Box-jumps > 15 HSPU 20 Box-jumps > 10 HSPU 10 Box-jumps > 5 HSPU (M&F: 60cm box) |
CategoriesArchives
July 2018
AuthorLinda Begg |