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WOD: "Forrest" 3 RFT: 20 L-Pullups > 30 TTB > 40 Burpies > 800mtr Run 
Rats, thought I might win this one ..credit where due; way to go Luke & Mike
The Rowing boys (under15's) 4th session at CrossFit Pukekohe & intensity rises; this week tackling Tyres, Rope climbing & Rings WOD 3 rounds, 1min each: Dual KB Clean (16/20k) > GHD > Wall-ball (14/20lb) > Ring Row (feet up) > Sit-ups > ring Muscle-ups > DUs ..record total reps (scale for muscle-ups: 3 floor progressions + 3 low Dips -count dips only) 
WOD: 8min AMRAP: 6 Dead-lift > 4 hang Squat-clean > 2 Shoulder-OH > 1 Rope-climb (lift weight: 60/35k) 
WOD EMOM: 1 Hang-Snatch > 1 Power-Snatch > 1 Squat-Snatch ..then For time: 100 Burpie-Pullups 
Warm-up: Push-ups tech > Pair Push-ups (out of your comfort zone) 
WOD 1 For time: 50mtr Monkey-bars + 200mtr Waiters walk (35/50k) + 50 Box-jumps (60cm) + 20 mtr Crank + 50 Jump-lunge (L&R=1) 
WOD 2 (in pairs; alternating reps) For reps: 2min each: Rope whip (1=1) > Pull-ups (5=1) > Tyre-flip (1=1) > mantis Push-ups (5=1)
WOD: "chip chip chip" 20 Back Squat (40/55k) > 20 RPU > 20 Skin-The-Cat > 100 BB Hops (left+right=1) > 20mtr Monkey-Bars > 20 Shoulder-Overhead (40/55k) > 20 TTB > 100mtr Sled-push (30/40k) > 20 Ring-row > 20 Around-The-World (left+right=1) 
WOD: DBs: 8 Clean > 8 Thruster > 80mtr Carry (@ shoulders) > 80 DUs ..5 RFT 
Strength: 3 RM OHS: 5-3-3-3-3-3-3 WOD: "Mary" (refer: 24.7.13) 20min AMRAP: 5 HSPU > 10 Pistols (alternating) > 15 Pull-ups 
w'up: 4min: Box-jump over > 5 Push-ups 
WOD: 3 rounds, 1min each: Deadlift (1x BW) > Bench (3/4 BW) > Box-jump (50/60cm) ...score= rep total for best round 
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CategoriesArchives
July 2018
AuthorLinda Begg |
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