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WOD Surprise! ..involves Ropes untethered & Sleds ...you can thank me for it later 
Friday CF Gymnastic: Shoulder-taps Broad jumps 
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OB Strength: Work the line: Strict DB Shoulder Press. Then 3x 10 Reverse Flies 
apparently Rob couldn't decide which 'scale-up' to choose, so he did 'em both! ..the weight-vest + upper-body only climb. Nice one Rob OB WOD 2min Rope-climb > 2min Wall-ball > 1min Sit-ups > 1min Box-jump. 5 RFR MS WOD 3x Weighted rope-climb/upper-body only 3x: 1G>OH > 3Squats > OH unload 1min L-sit (compile seconds held) 5 RFT 
WOD: chipper!! 20 OHS > 40 Wall-ball (14/20lb) > 800mtr Run > 20 SDHP > 40 HSPU > 80 Air Squats > 20 Sh'-OH > 40 Pull-ups > 80 Sit-ups > 20 TTB > 40 Burpies ...for time. RX weight on all lifts: 45/30k 
Mainstream: Snatch prac' MS WOD: 10 Snatch (1/2 B'Wgt) > 50 DUs > 100mtr Run ..16min AMRAP On-Board warm-up: 5min AMRAP: 10 bar kips > 10 OHS (stick) > 20 Jump-jacks OB WOD 5 rounds/1min each: KB Swing > Paralette Pushup-shoot-dip > TTB > BB Hops 
1min max distance Sled-push Skill & strength: Ring holds, positioning & strict movements 
WOD 50mtr OH Plate-loaded walking lunge (rx:20k men & women) > 25 Pull-ups > 10 Ring-dips (turned out @ top) AMRAP: 20min 
WOD games Balance & flexibility: OH pass > 28mtr: Lunge > bear-walk > scale balance > bridge-walk Warm-up: 1min Sled-push AFAP > 20 HR Push-ups > 20 Air-squats > 20 Ring-row WOD: for time; complete in teams of three: 200 Box-jumps + 200 1-arm Ring-row + 200 HR Push-ups + 150 TTB 
Stretch & Mobilise WOD: "LINDA" For time; 10-9-8-7-6-5-4-3-2-1: Deadlift @ 1.5 x bodyweight > Bench Press @ bodyweight > Clean @ 3/4 bodyweight 
Warm-up & skill prac: SKIP 3min each: singles > figure 8s > X-ovas > DUs. Then: Pressing Snatch balance WOD: "KAREN" compare 9.7.13 150 Wall-Ball (20lb-10ft/14lb-9ft) ..for time 
WOD: "LB" 100 DUs > 90 Pull-ups > 80 DUs > 70 Push-ups > 60 DUs > 50 Pistols > 40 DUs > 30 Dead-lift(70/100k) > 20 DUs > 10 HSPU ...for time! 
Welcome back Sharon & Lorena a packed-out box this morning & looking forward to more space!! ..only a few weeks to go now 
OB mobility warm-up Skill & Strength: Paralette/Rings: tuck>semi>straight holds. L-Sit. Longest hold @ best progression WOD: 5rounds for reps. 1 minute stations: Thruster > Box Jump > Ring Row 
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CategoriesArchives
July 2018
AuthorLinda Begg |
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