 Warm-up: 3k Run
WOD: "DECK OF DEATH" (box vote on suits)
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 GS: 1min max GHD sit-ups. S&C: Bench: 2-2-2-2-2-2
WOD: Friday Chipper! For time complete: 400m S-bag Run > 800m Run > 20 PPSD > 20 TTB > 100m Sled > 20 TTB > 20 PPSD > 800m Run > 400m S-bag Run (sand-bag weight=25/20kg & sled weight=60/40kg. 40min cut-off)  GS: max DUs in 3min. S&C: Clean & Jerk: 1RM
WOD: "GRACE" 30 Clean & Jerk for time rx: 60/42.5kg (re back: 8.6.15)  GS: STC: 3-3-3-3-3 / S&C: OHS: 5-5-5-5-5
WOD: "15.2" open workout Every 3 minutes for as long as possible complete: From 0:00-3:00: 2 rounds of: 10 OHS > 10 C2B Pull-ups From 3:00-6:00: 2 rounds of: 12 OHS > 12 C2B Pull-ups From 6:00-9:00: 2 rounds of: 14 OHS > 14 C2B Pull-ups ...etc; until you fail to complete both rounds. 45/30kg  S&C: Snatch: 5-5-5-5-5
WOD: 18min AFAP: 1 RMU > 10 Burpees > 2 RMU > 10 Burpees > 3 RMU > 10 Burpees > 4 RMU > 10 Burpees > 5 RMU > 10 Burpees > 6 RMU > 10 Burpees > 7 RMU > 10 Burpees ...etc (sc=Ring Dips)  S&C: Front Squat: 5-5-3x10
WOD: "Fight Gone Bad" (re' back: 3.6.15) 5RFR; 1min each: Wall-Ball > SDHP > Box-Jumps > Push-Press > Row (cal) rx: WB=20/14lb to 10/9ft, SDHP & PP=35/25kg, Box height=60/50cm S&C: 2x: 5 Strict Press > 5 Push-Press > 5 Push-Jerk > 5 Split-Jerk
Split-Jerk: 5-4-3-2-1-1 WOD: "LINDA" For time: 10-9-8-7-6-5-4-3-2-1, each of: 1.5x BW Dead-Lift > 1x BW Bench > 3/4x BW Clean  GS: HSH
S&C: Back-Squat: 1x20 WOD: "ANGIE" For time: 100 Pull-ups > 100 Push-ups > 100 Sit-ups > 100 Squats  S&C: Power Snatch: 5-4-3-3-3
WOD: 6RFR: E2MOM 3x: 3 Snatch > 6 OHL > 36 DUs (rx inc: 35-40-45 / 52.5-60-67.5) 3x: 3 Clean > 6 Fr-Squat > 36 DUs (rx inc: 45-50-55 / 65-72.5-85)  GS: BMU / B2B
S&C: Squat-Clean: 1RM WOD: 20min AMRAP: 25 KBS > 25 Box-Jump > 25 TTB > 250mtr Run |
CategoriesArchives
July 2018
AuthorLinda Begg |
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