GS: strict HSPU
Bench: 3-2-1-1-1-1 WOD: Fridays Chipper! 100mtr Plate Run > 90 Sit-ups > 80 Box-jumps > 70 Squats > 60 Burpees > 50 HSPU > 40 Jump-lunge > 30 C2B Pull-ups > 20 Box-Jump Burpees > 10 STC
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GS: DUs & TUs
S&C: OHS: 5-5-5-5 alt' with strict weighted Pull-ups: 4-4-4-4 WOD: E4MOM; 5rounds of: 400mtr Row > 10 OHS(35/50k) > 50 DUs record best time + which round it was GS: prac; TTB + BMU / S&C: Power Snatch: 5-5-5-5-5
WOD: 15min AMRAP of: 50 Wall-ball > 40 Front Lunge > 30 TTB > 20 Snatch > 10 BMU (rx: opens= 60% B'wgt / heavy div & masters= 50% B'wgt) GS: 3x: 15 Ring-row > max distance HSW
S&C: Split-Jerk: 2-2-2-2-2-2 WOD: for time: 1min hanging L-sit > 3min Prone-hold > 5k Run > 3min Prone-hold > 1min hanging L-sit S&C: Hang Squat-Clean: 3-3-3-3-3
WOD: "Nasty Girlz V2": 3 RFT: 50 Pistols > 7 ring Muscle-ups > 10 Hang Power-Cleans (80/52.5kg) scaling options: pistols=squats / muscle-ups= MU progressions + ring dips / alter power-clean weight
GS: 4x max strict HSPU
WOD: Friday Chipper 20 Thruster > 150 SB Run > 10mtr Rope-climb > 20 Snatch > 150 SB Run > 10mtr Rope-climb > 20 Front-rack Lunge > 150 SB Run > 10mtr Rope-climb > 20 C&J > 150 SB Run > 20 GHD Sit-ups > 150 SB Run GS: Bar Muscle-ups / rx: 4x max linked BMU
S&C: Dead-Lift: 10-8-6-4-2-2-2 WOD: 20min AMRAP: 15 Tyre-flips > 400mtr Run GS: HSH / HSW
S&C: Front Squat: 3x5 WOD: 3RFT of: 100 DUs > 30 Pull-ups > 30 Bar-tag Burpeees > 30 TTB (30min cut) |
CategoriesArchives
July 2018
AuthorLinda Begg |