 S&C: Bench: 3-3-2-2-1-1-1-1 alt' with Front Squat: 3-3-3-3-3-3
WOD: 4RFT of: 21 Box-Jumps (60/50cm) > 15 KBS (28/20k) > 9 Ring-Dips
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 GS: max C2B unbroken (3 attempts)
S&C: Squat-Snatch: 5-4-3-2-2-1-1-1 WOD: 8min AMRAP of: 4 Squat-Snatch > 7 Thruster > 10 OH Lunge (rx: 45/30k)  WOD: complete for time (30min cut)
100 DUs > 50 Snatch > 100 DUs > 50 TTB > 100 DUs > 50 Push-Press > 100 DUs > 50 Pistols (rx: 45/30k)  S&C: Back-Squat: 1x20 (up 2.5 from last)
WOD: For time: 3k Run > 30mtr HSW > 3k Row (40min cut) epic morning crew today  WOD: BTM Throw-down W1: "GRACE" 30 C&J for time (60/40kg) ..8min cap 5min rest W2: "MINI NANCY" 5RFT of: 10 OHS > 150mtr Run (60/40kg) ..12min cap 5min rest W3: "MINI MINI CINDY" 6min AMRAP: 5 Pull-ups > 10 Push-ups > 15 Squats   S&C: 1RM Squat-Clean
P4P 2014 Wod1 -Open Grade: 10 Min AMRAP of: 10 Deadlift @ 80% > 10 Burpees > 15 Deadlift @ 100% > 15 Burpees 20 Deadlift @ 120% > 20 Burpees > 25 Deadlift @140% > 25 Burpees 30 Deadlift @160% > Max Burpees  Warm-up: 30 Mountain-climbers > 10 Hang-clean > 10 Pull-ups > 10 Push-Jerk > 10 TTB > 10 Split Jerk > 10 HSPU > 5 BMU
S&C: Split Jerk: 3-3-3-3-3 WOD: 15min AMRAP: 1 BMU > 1 C2B > 1 TTB > 15 HSPU 2 BMU > 2 C2B > 2 TTB > 15 HSPU 3 BMU > 3 C2B > 3 TTB > 15 HSPU 4 BMU > 4 C2B > 4 TTB > 15 HSPU 5 BMU > 5 C2B > 5 TTB > 15 HSPU 6 BMU > 6 C2B > 6 TTB > 15 HSPU ...etc; all bar work increasing 1 rep every round scaling options: box BMU / banded Pull-ups / hang tucks WOD 1: PAIRS 10min AMRAP:
In roation both complete: 35mtr Farmers Walk > 35mtr Sprint > 8 Burpees, then: in-sync 10 KBS each WOD 2: 24min AMRAP; IN TEAMS OF FOUR 1min each: 5mtr Rope-climbs > Push-Presses (60/40k) > DUs score=team total on each  WOD: 5RFT:
AS Cleans (4-6-8-10-12) > HR Push-ups (6-8-10-12-14) > BJ Burpees (8-10-12-14-16) > 60m W'Walk > 40 Wall Balls |
CategoriesArchives
July 2018
AuthorLinda Begg |
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