 MAINSTREAM Warm-up: 3 Sh' depressions > 6 Hip-taps > 9 Burpees > Repeat, then 3x: 1min WallBall (10/14lb) > 1min rest Strength: Military Press: 6-3-3-3-3-3-3 WOD: 20min AMRAP: 12 Deadlifts (60/90k) 14 Ring Push-ups 16 BB Hops
 Warm-up: P-bar traverse > 5 HSPU > 20 DUs WOD 150mtr Sled-drag 30 deficit HSPU 15 AS Clean 800mtr Run 30 KBS (24/32k) 200 DUs > 30 TTB 30 Wall-Ball (14/20lb) ...for time  MAINSTREAM Warm-up: 6 BB Upright row > 6 Pushups/Turtles inc' load > Stretch Hammies/Glutes Strength: Bench: 3-3-1-1-1-1-1-1 (building) SDHP: 5-5-5-5-5-5 (build> hold) WOD: 4 RFR: 2min C2B Pullups > 2min Box-jump-ova Burpees (75/60cm) XTRA: 3RFT: 15 Deadlift (60/85k) > 15 WallBall(14/20lb) > 15 Ring-tucks > 400mtr Run   MAINSTREAM
Strength: Back-Squat > OH Squat: 5 x 3+3 WOD: 5 RFR of: 1 min Squat Snatch > 1min Situps > 1min rest ALL LEVELS Warm-up: 30 star-jump Burpees > Stretch > 3x: 1 wall-climber > HS-forward roll Pairs WOD: for time/AFAP 25min cut: Clean & Jerk > 5 Pullups+10 Squats+15DUs first person completes C&J reps then second person completes C&J reps > both complete Pullup/Sq/DU Clean & Jerk reps: 10-9-8-7-6-5-4-3-2-1  MAINSTREAM Warm-up: 3x: 20 Mountain-climbers > 10 Ring-row > 10 Romanian Dead-Lift Strength: Dead-lift: 5-5-5-5-5-5 WOD: 100 Pullups > 100 WallBalls ...for time 18min cut-off. rx=14/20lb MB 
MAINSTREAM Warm-up: mobility drills Tech: Hang-Snatch > Hang Squat-Snatch > Squat Snatch WOD: 3 rounds for reps, 1min each of: Hang Squat-Snatch > MB Sit-ups > Rest > Squat Snatch > strict HSPU rx: 45/30kg & 20lb MB MAINSTREAM-wod scores NG-CF Puke'Teens ON-BOARD  |
CategoriesArchives
July 2018
AuthorLinda Begg |
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