 GS: max DUs unbroken + max L-sit held -- S&C: Front-Squat: 6-6-6-6-6 / AS Cleans: 3-3-3-3-3
WOD: 10 x 100mtr Sprints (resting 60sec between each)
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 Warm-up: 4x: 10 Burpee > 5 man-makers > 5 strict L-sit Pull-ups
S&C: Bench: 3-3-3-3-3 WOD: For time: (20min cut) 20 Wall-Ball > 1x: BMU-TTB-C2B 20 Wall-Ball > 2x: BMU-TTB-C2B 20 Wall-Ball > 3x: BMU-TTB-C2B 20 Wall-Ball > 4x: BMU-TTB-C2B 20 Wall-Ball > 5x: BMU-TTB-C2B  GS: 45mtr total HSW / S&C: Dead-Lift: 5-4-3-2-1-1-1
WOD: 10min AMRAP: 10 SDHP > 20 HR Push-ups > 30 DUs (rx: 60/40kg / sc: 45/30kg)  S&C: Squat-Snatch: 3-3-3-2-2-2
WOD: "Nancy" 5RFT: 400mtr Run > 15 OHS (45/30k) ...re back: 10.6.15  S&S: max height Box-jump + 3x 10 GHD MB Sit-ups
WOD: 4 RFT: (1-2-3-4) Rope-climbs > 70mtr fast Sled push (20/40kg) > (10-20-30-40) Push-ups > 600mtr Hill Run  S&C: Cluster: 6-5-4-3-2-1
WOD: T2T #4: 10 min AMRAP: Dead-lift > Hang-clean > S2OH 18-15-12 (rx: 60/40 - sc: 30/25) > 15-12-9 (rx: 70/50 - sc: 40/30) > 12-9-6 (rx: 75/55 - sc: 50/35) > 9-6-3 (rx: 80/60 - sc: 60/40) > 12-9-6 (rx: 75/55 - sc: 50/35) > 15-12-9 (rx: 70/50 - sc: 40/30) > 18-15-12 (rx: 60/40 - sc: 30/25)  S&C: OHS: 6-6-6-6-6
WOD: Chipper (20min cut) RX: 150 DUs > 50 WB (25/20lb) > 40 OHS (60/40kg) > 30 TTB > 20 Pistols (20k pl8) > 10 BMU SC/MST: 100 DUs > 50 WB (20/14lb) > 40 OHS (50/35kg) > 30 TTB > 20 Pistols > 10 Ring- Dips BGN: 70 Jump-Lunge >50 WB (14/10) > 40 SDHP (35/25) > 30 Box-jump overs > 20 on-fire Burpees > 10 OHL (15/10) S&C: Snatch: 5-5-5-5-5 WOD: "T2T #3" -Partner workout
 GS: HSH / S&C: Back-Squat: 1x20
WOD: 20min AMRAP: 15 Clean & Jerk (60/40k) > 1min rest 15 Clean & Jerk (70/45k) > 1min rest 15 Clean & Jerk (80/52.5k) > 1min rest 15 Clean & Jerk (90/60k) > 1min rest 15 Clean & Jerk (100/65k) > 1min rest 15 Clean & Jerk (110/70k) > 1min rest WOD 1: in pairs complete for time: 50-40-30-20-10 DUs (each) > Pull-ups (shared)
WOD 2: 12min AMRAP : in pairs, alternating exercizes: 10 OHL > Thrusters > TTB (45/30kg) |
CategoriesArchives
July 2018
AuthorLinda Begg |
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