 Warm-up: 18mtr Inch-worm/scorpion > 18mtr bridge-walking Gym Skill: Push-up variations > Handstands -1 arm > Kartwheels -1 arm > Bridging WOD: 18min AMRAP of: 6 TGU 1 Wall-climber + 6 Shoulder-taps 50mtr log-carry 50mtr jog
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Warm-up 6 shoulder dislocators > 10sec Sqaut-hold > 6 sh'Ds > 8sec Squat hold > 6 sh'Ds > 6sec Squat-hold > 6 sh'Ds > 4sec Squat-hold > 6 sh'Ds > 2sec Squat-hold STENGTH: Front Squat: 8-6-4-2-2-2-2-2 WOD: '13.3' (re: March 2013) 12min AMRAP of: 150 Wall-Ball > 90 DUs > 30 Muscle-ups ...take 30sec break at 12min & record score, then time-extend +4min (record both scores) rx: MB=14/20lb. scale muscle-up=muscle-up progression + 1 ring-dip   STRENGTH
Power Clean-5-5-5-5-5 Strict Press-3-3-3-3-3 WOD 8min AMRAP 1min KB Clean > 1min HSPU Clean is from the floor alternating L to R rx weight: 20/28k
WOD: Friday Chipper 30 1-arm KB OHS > 10 Pullups > 20 TTB > 10 BF Burpees > 20 DUs > 30 Deadlifts > 10 Pullups > 20 TTB > 10 BF Burpees > 20 DUs > 30 Clean & Jerk > 10 Pullups > 20 TTB > 10 BF Burpees > 20 DUs > 75mtr plate OH Walking Lunge rx: KB=20/24k, DL= 100/70k, C&J= 35/50k, Plate= 15/20k 
  Warm-up: 3x: 10 air-squats > 10 tuck-jumps > 10 box-dips
GYM SKILL: Muscle-Up Tech/Dip Strength WOD: 21-18-15-12-9-6-3 for time of KBS > Ring-Dips > Box-humps rx: 24/28kg KB + 50/60cm Box  Warm-up:
 
 Warm-up: skipping, run, push-ups. Game: Dodge-Ball
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July 2018
AuthorLinda Begg |
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