WOD: FRIDAY CHIPPER. For time... 70 Front-rack Lunge steps > 50 Pushups > 30 Ring-Row > 500mtr Run 50 Front-rack Lunge steps > 40 Pushups > 20 Ring-Row > 1k Run 30 Front-rack Lunge steps > 30 Pushups > 10 Ring-Row > 2k Run
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WOD: "P4P 14.4"
for time: 30cal Row > 30 Clean & Jerk > 30 Pullup-TTB > 30 Snatch > 30 Muscleups 13min time-cut on this workout ...we will take our score at 13min, then time extend another 5min rx weight is 60/50% bodyweight Strength: 2RM Bench Press build: 6-6-2-2-2-2-2 Strength: 8-8-6-6-6-6 of: Bent-ova Row > OH Lunge
WOD: 4 rounds for reps of: 2min Rope-climb > 2min Wall-ball > 1min rest Warm-up: 4min AMRAP of Parallette 'hop-hop-burpees'
Strength: Back Squat: 6-6-3-3-3-3-3 Pairs WOD2: "Angie" Fun WOD today guys :) and looke who showed up brite n erly this morning! Amy gets 2RM Dead :) WOD: 15min AMRAP: Circle-up Burpees > Pistols: 1/2 - 2/4 - 3/6 - 4/8 - 5/10 ...etc
rx= use 12/16kg KB for pistols scaled= sub Circle-ups for Pullups Strength: Deadlift 2RM WOD: pound-for-pound: 14.2 & 3 4 min for each round. AFAP -completing stated reps in 4min = advance next round 10 Cleans > 10 Box-jumps > 10 Sh-OH 15 Cleans > 15 Box-jumps > 10 Sh-OH 20 Cleans > 20 Box-jumps > 10 Sh-OH 25 Cleans > 25 Box-jumps > 10 Sh-OH 30 Cleans > 30 Box-jumps > 10 Sh-OH RX is performed @ half bodyweight. Once you have failed to complete all stated reps within 4min time-frame, use next 4min block to reach 2RM Front Squat STRENGTH: Bench: build 1RM (3-3-3-1-1-1-1-1)
COMPETITORS: 50 Pullups > 50 KBS > 50 GHD Situps ...for time |
CategoriesArchives
July 2018
AuthorLinda Begg |