 Warm-up: stretch calves & shoulders, then two rounds of: 100 DUs > 20 OHS with stick & mob' shoulders
Lifting: 6 wide BB shrug (launch to strike) 3 hang-power Snatch > 3 pressing Snatch balance > 6 'fire the hip' > weight on bar > 6 power Snatch > 6 OHS > 6 'pop n drop to squat' > 6 Squat-Snatch Squat-Snatch: 3-3-3-3-3 ...building weight every set WOD: 10min AMRAP: 6 power-Snatch > 12 Ring-dips > 24 DUs rx weight: 30/45k
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 Warm-up: 2x 15 Wall-facing Squats > 5 HSPU > 5mtr Monkey-bars Gym Skill: Rope-climbing with foot-bite + beat-swing/kipping Pull-ups WOD: "TOMMY V" (refer: 18.12.13) 21 Thrusters > 12 Rope-climbs > 15 Thrusters > 9 Rope-climbs > 9 Thrusters > 6 Rope-climbs rx: 50/35k Thruster + 5mtr Rope height   Warm-up: 4 rounds 'Tabata this': Step-lunge > Situps > Jump-lunge > Push-up 'bottoms' Strength: Bench-Press: 5-4-3-2-1-1-1-1 + strict Pull-ups: 3-3-3-3-3 ...alternate between bench & pull-ups; increasing weight on bench to 1RM & weight Pull-ups if possible; up-weight each set WOD: 15min AMRAP of: Plate Squat n Press > MB Cleans > Tag-height burpees ...rx: 20/15k plate + 20lb MB + tag-height is 30cm above fingertips of arm fully extended overhead   Warm-up: 3x: 75mtr Run > 20 Push-ups > 150mtr Run > 10 Push-ups
WOD 1: 8min pairs AMRAP: 10 Atlas stone Cleans (alternating every rep) > 30 Situps (in-sync) WOD 2: Mount team nationals wod#2: 10min pairs AMRAP: buy-in of 2 TGU each, then: 10 KBS each > 20mtr walking lunge together rx weight: 16/24kg  WOD: "Fight Gone Burpee" 5rounds for reps, rotating every minute: Wall ball (20/14lb) > SDHP (35/25k) > Box-jumps(50cm) > Push-press (35/25k) > Burpees > Rest   Olly Lifting:
Clean & Jerk: tech + building 2RM WOD: 8min AMRAP: unbroken Push-ups > unbroken DUs Gym: Hollows, GHD, Bridging WOD: 5RFT of: 20 TTB > 15 Burpees > 10 Man-makers 
Lifting: Squat-Clean: 3-3-3-3-1-1-1-1 WOD: 16min AMRAP of: 16 DeadLifts > 12 Cleans > 8 Push- Jerks   WARM-UP
20 BB Hops > 2x5mtr Monkey-bars 30 BB Hops > 3x5mtr Monkey-bars 40 BB Hops > 4x5mtr Monkey-bars SKILL: Ring-holds Straight-brace Tuck-hold L-sit hold Cross hold PAIRS WOD: 20min AMRAP 4rounds, 1-min each of: Box-jump Deadlift KBS Push-ups K > E TEAM WOD: "Worm-Play" 30 reps of each: Worm-Thrusters + Worm-Burpees + Worm-Situps |
CategoriesArchives
July 2018
AuthorLinda Begg |
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