For Distance: 8min to achieve max HSW
For reps: 9min AMRAP: HSPU > GHD/MB Sit-ups > KBS For Weight: Dead-Lift Ladder: 2 reps EMOM For Time: Run AFAP in 10min
0 Comments
GS: U-B Rope-climb: 4x 5mtr / S&C: Back-Squat: 1x20
WOD: "Heavy Fran" 15-12-9 for time: Thruster (62.5/45kg) > weighted Pull-ups: (20/10kg) sc: 50/35kg + un-weighted Pull-ups GS: Supine Row S&C: Power Snatch: 5-5-5-5-5
WOD: Sprint Chipper: 1000mtr Row > 30 TTB > 20 Power-Snatch > 30mtr WW > 200 DUs rx: 45/30kg, sc: 35/25kg GS: Pistols & RMU S&C: Strict Press: 3-2-2-2-2-2-2
WOD: 12min AMRAP: 1min each of: Box-jump (90/75cm) > Pistols > RMU S&C / GS: Squat-Clean: 5-5-3-3-1-1-1 alt' with Strict TTB: 5-5-5-5
WOD: complete for time: 18 Front-rack Lunges > 18 BF Burpees 16 Hang-Cleans > 16 BF Burpees 14 Front-rack Lunges > 14 BF Burpees 12 Hang-Cleans > 12 BF Burpees Lunge reps are total alternating L2R. rx: 67.5/45kg, int: 50/35kg, scaled: 40/25kg WOD 1: Individual. 10min AMRAP: 4min TGU > 3min Push-ups > 2min Pull-ups > 1min Air-Squats WOD 2: In Teams of 4-5, complete in any order:
100 DB Snatch, 100 Box-jumps, 100 Push-Press (35/50k), 100cal Row, 100 Plate Squats, 100 Burpees, 100 Ring Dips every team member must change tasks every minute GS: deficit HSPU -- S&C: Clean & Jerk: 2-2-1-1-1-1-1
WOD: Chipper Friday!! 800mtr Run > 20 Sh2OH > 10 STC > 20 KB Pistols > 10 def' HSPU > 20 KB Pistols > 10 STC > 20 Sh2OH > 800mtr Run for time |
CategoriesArchives
July 2018
AuthorLinda Begg |