GS: RMU / S&C: Snatch: 20x1 WOD: BOTF OLQ 14.2 3RFT of: 3 Muscle-Up > 6 Snatch > 12 KBS > 24 DU ...rest 2min then: Finisher: 100 Burpees for time rx: Snatch=60/42.5kg .. KBS=32/24kg (American) scaling options: MU=3 progressions + 3 Dips .. adjusted weight .. Russian swing
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GS: Pikes & Pistols S&C: Front Squat: 1x20 WOD: "KAREN" (re' back: 2.4.15) 150 Wall-Ball (20/14lb - 10/9ft) ...for time S&C: Squat-Clean: 5-5-5-5-5 / C2B: 3-3-3-3
WOD: Open WOD 15.2 (re' back: 9.3.15) Every 3 minutes for as long as possible complete: From 0:00-3:00: 2 rounds of: 10 overhead squats > 10 chest-to-bar pull-ups From 3:00-6:00: 2 rounds of: 12 overhead squats > 12 chest-to-bar pull-ups From 6:00-9:00: 2 rounds of: 14 overhead squats > 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds rx: 45/30kg S&C: Split-Jerk: 3-3-3-3-3 & Strict Press: 3-3-3-3-3
WOD: 14min AMRAP: 8 Push-Press > 12 SDHP > 8 Box-jump Burpees > 12 K2E Skill focus: ROM on HSPU S&C: Squat-Snatch: 7-6-5-4-3-2-1-1
WOD: "ROSA" 5RFT of: 10 HSPU > 400mtr Run WOD 1: 3x 4min working > 4min rest (for total 12min AMRAP)
10 Dead-Lift (60/90k) > 20 Sit-ups > 30 DUs ...working in pairs swap worker/counter every 4min WOD 2: In Teams: Sled Push (70/50k) 15min AFAP One team-member on sled / others: 'in-sync' Burpees ...rotating one person to sled every 5 Burpees |
CategoriesArchives
July 2018
AuthorLinda Begg |