GS: max Hold: rx=L-sit on rings / sc=tuck or semi-ext' on parallettes or rings
S&C: Hang Squat-Snatch / Hang Snatch: 3-3-3-3-3 WOD: 21-15-9 for time of: cal' Row > OHS (50/35k) > Turtles (25/15k)
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WOD 1: 20min AMRAP (in teams of 4)
1min rotational: 35mtr front-rack KB carry > 35mtr Sled-push > Pull-ups > Rest Score: distance laps + Pull-ups WOD 2: “Wall-Wars” 12min AMRAP (in teams of three) #1 & #2: perform alternating Wall-Balls together & #3: doing WCs ...rotating stations every time WB is dropped or judged as 'no-rep' GS: ring Muscle-ups OR strict Pull-ups: 5x5
Tech: Snatch: 5x6 / C&J: 5x6 WOD: EMOM; AFAP: 1-2-3-4-5-6-7-8-9-10 G2OH > 20 DUs Then 5x 400mtr Run (rest 1min between) S&C: Strict Shoulder Press: 3-3-3-3-3 -alt' with- Strict TTB: 5-5-5-5-5
WOD: "MARY" 20min AMRAP: 5 HSPU > 10 Pistols > 15 Pull-ups |
CategoriesArchives
July 2018
AuthorLinda Begg |