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 Warm-up: 20 Air Squats > 2 Wall-climbers to forward-roll
15 Front Squats > 2 Wall-climbers + 8 sh' taps 15 Power-Cleans > 10 HSPU > 15 Squat-Cleans Strength: Strict Press: 5-4-3-2-2-2-2 WOD: "Elizabeth" 21-15-9 of: Cleans > Ring-Dips rx: 60/40kg  Strength: DEADLIFT: 5-5-5-5-5 WOD: 9min AMRAP of: 1 Rope-climb > 20 Wall-Ball > 40 DUs  Warm-up:
2x: 20 PPSD 5mtrs Monkey-bar Pull-ups 20 GHD Sit-ups WOD: 2RFR of: 2min Sled-push > 1min V-ups > 1minRest 2min BW Bench > 1min TTB > 1min Rest 2min Pull-ups > 1min Sit-ups > 1min Rest rx=sled: 50/30k Bodyweight Bench 10k weighted Pullups  WOD: complete for time:
1k Row > "ISABEL" (30 Snatch @ 40/60) > 2k Run  Warm-up: mobilize/Stretch Hips/Legs > tech-check air-Squats > 7min with partner 3box-jumps each min + set-up front rack/front Squat WOD: build 2RM Front Squat (5-3-3-2-2-2-2-2-2-2) then 5min AMRAP: 5 Box-jumps > 5 Burpees > 5 HR Push-ups  check out Froggy Gracie :D
 Warm-up: 30 Wall-ball > banded Glute stretch
> 20 Wall-ball > banded high-Hammy stretch > 20 Wall-ball > Couch stretch WOD: "Two Girlz" #1: "FRAN"-ish! ..21-15-9 for time, of: Front-Squat > Pull-ups (rx: 50/40kg) #2: "DIANE" ..21-15-9 for time, of: Dead-lift > HSPU (rx=100/70kg) ...3 scores: Fran time + Diane time + End finishing time (remember to not the time you re-start on Diane) Warm-up: 2k Run > 30 Squats > 1 long Wall-creeper WOD: RXIT Nation series "wow 3" WOW 3.1 - 9min AMRAP Rx: 4 Ring Muscle Up + Forward Rolls, 8 Shoulder > OH (80/50kg), 16 Weighted Pistols (24/16kg) L1: 4 Jumping Ring Muscle Up + Forward Rolls, 8 Shoulder > OH (65/35kg), 16 Goblet Squats (24/16kg) L2: 4 Ring Dips, 4 Forward Rolls (floor), 8 Shoulder to Overhead (50/30kg), 16 Goblet Squats (16/12kg) L3: 4 Banded Ring Dips, 4 Forward Rolls (floor), 8 Shoulder > OH (40/25kg), 16 Goblet Squats (12/8kg) Score=total reps completed 1min Transition WOW 3.2 - 2min CUMULATIVE WEIGHT BACK SQUAT You have 2 minutes to achieve a maximum cumulative weight performing back squats. The same bar from WOW 3.1 is to be used for WOW 3.2. You can choose the weight Score=cumulative weight total  WOD: "WHITE" 5 rounds: 15mtrs Rope-Climb > 10 TTB > 21plate OH Walking Lunges (20/15k) > 400mtr Run  |
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July 2018
AuthorLinda Begg |
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