Warm-up: 3x: 6 STC (drop-out) > 8 light Tyre-flips + jump-thru > 10 Trap-door feet > 12 Sit-ups
Strength: Strict BB Press: 3-3-3-1-1-1-1 Tech: Push-Jerk / Split Jerk ...speed!!! WOD: 12min AMRAP of: 6 Sh-OH > 10 Tyre-flips > 14 bar-facing Burpees
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Warm-up: 400mtr Run > 5mtr Monkey-bars > banded Shoulder stretch > 600mtr row > 5mtr Monkey-bars banded Hip stretch > 40 Burpees > 5mtr Monkey-bars > banded Couch stretch
Strength: Level 1= 3x3 1-arm Pull-ups L&R Level 2= 3x5 Strict Pull-ups WOD: "CINDY" 20min AMRAP of: 5 Pull-ups > 10 Push-ups > 15 Squats Warm-up: 6 slow ring pec-flies > 5 RPU > 10 Burpees > 10 RPU > 10 Burpees > 15 RPU > 10 Burpees Strength: 1RM Bench Press WOD: 14min AFAP: Clean > Front-Squat > Lunge L&R > Back Squat > 10 Burpees lifting reps: 1 of each > 2 of each > 3 of each ...etc ..each lifting set always followed by 10 Burpees rx weight: 40/60kg Warm-up: 15mtr Scorpion > mob' sh' > 10sec stick OH Sq-hold > stretch hips > 10sec BB OH Sq-hold > free-up sh' > 10sec BB OH Sq-hold > release back > 10 Box-jumps
Strength: 1RM OHS Tech: Squat Snatch (newbies: hang Power-Snatch) WOD: AMRAP: 2min OHS > 1min rest > 2min Box-jumps > 1min rest> 2min Squat-Snatch > 2min DUs rx: 25/35kg Warm-up: 10 OH pass with stick > stretch Pecs $ rear Delts > 5 hanging shoulder Ds > 1-arm hang L&R Tech: KB Squat Snatch WOD: Nations Series 2014 WOW 1 is a 12min WOD with 4 scoring opportunities. WOW 1.1 - As many ROUNDS as possible in 6min of Rx: 10m Handstand Walk, 10 Power Cleans 60/40kg L1: 40 Wall Walkers, 10 Power Cleans 50/30kg L2: 20 Wall Walkers, ...10 Power Cleans 40/25kg L3: 4 Wall Climbers, 10 Power Cleans 30/20kg A minimum of 2 rounds need to be completed on Rx, L1 and L2. WOW 1.2 - time it took to complete the first 2 rounds. 1min Transition / Rest WOW 1.3 - 2min AMRAP Rx: KB Full Snatch (alternating) 24/16kg L1: KB Power Snatch (alternating) 24/16kg L2: KB Power Snatch (alternating) 16/12kg L3: KB Power Snatch (alternating) 12/8kg A minimum of 10 reps need to be completed on Rx, L1 and L2. 1min Transition / Rest WOW 1.4 - 2min AMRAP Rx: Double Unders L1: Single Unders A minimum of 20 reps need to be completed on Rx. |
CategoriesArchives
July 2018
AuthorLinda Begg |