WOD: "chip-chip"
10 OH Lunge > 10 Thruster > 10 Fr-rack Lunge > 10 Push-press > 10 Pullups > 10mtr HS walk 8 OH Lunge > 8 Thruster > 8 Fr-rack Lunge > 8 Push-press > 8 strict Pullups > 8 HSPU 6 OH Lunge > 6 Thruster > 6 Fr-rack Lunge > 6 Push-press > 6 L-sit Pullups > 6 strict HSPU 4 OH Lunge > 4 Thruster > 4 Fr-rack Lunge > 4 Push-press > 4 weighted Pullups > 4 deficit HSPU 2 OH Lunge > 2 Thruster > 2 Fr-rack Lunge > 2 Push-press > 2 Muscle-ups > 2 sh-hands def' HSPU M/F, rx weight increase per round: 40/30k > 45/32.5k > 50/35k > 55/37.5k > 60/40k
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Warm-up: 2x 10 DB Shrug + 10 Wall-Ball > mob' wrists > 10 BB slow launch from Hang to strike > 10 fast hip extensions > mob' elbows > 10 BB fast launch from Hang to strike > mob' shoulders > 10 BB Hang muscle-Snatch > 10 BB Hang Power Snatch STRENGTH: Hang Power Snatch: 5-5-5-5-5 WOD: 10min AMRAP of: 1min C2B Pull-ups > 1min WallBall (14/20lb) Warm-up: 15mtr Walking Lunge > 30 mountain-climbers > 15mtr Lunge-Scale balance (hold 5sec) > 30 sec Hover > 15mtr Inchworm
WOD #1: "ANNIE" 50-40-30-20-10: Du's > Sit-ups ...for time (refer: 28.7.14) WOD #2: In teams of four: 16min AMRAP: A & B do 20 alternating Tyre-flips, C does 30 Plate Squat n Press, D is on rest. Swap stations once all reps are completed WOD #3: In Pairs: complete together 300mtr (ish) Kamakazee Burpees. Run between & swap on tag WOD: FRIDAYS CHIPPER!
20 Deadlift-Box jump-Over 150mtr Sand Bag Run 20 Clean & Jerk-Box jump-Over 150mtr Sand bag Run 20 HSPU + 20 Strict Pullups 150mtr Run 20 Muscle-ups rx: bodyweight for Deadlift & 2/3 bodyweight for C&J Warm-up: 10 Sh' dislocators > 10 'close' Pushups > 10 Squats > 10 Sh' dislocators > 10 'fan' Pushups > 10 Squats > 10 Sh' dislocators > 10 MB uneven Pushups > 10 Squats STRENGTH: Bench -build 1RM: 5-3-3-3-3-1-1-1-1 WOD: 4 rounds, 1min each of: DB Snatch > Squats > Turtles rx weights: snatch=20/27.5k, turtles=15/20k WOD: 20min AMRAP of: 20 Wall-Ball > 30 TTB > 400mtr Run > 50 Sit-ups
(rx wallball is 20lb @ 9ft for women & 20lb @ 11ft for men, rx situps are 20 on GHD + 30 standard) |
CategoriesArchives
July 2018
AuthorLinda Begg |