 S&C: Clean & Jerk: 6-5-4-3-2-1
WOD: "OPEN 15.4" 8min AMRAP: HSPU > Cleans (85/57.5kg) rep scheme: 3-3, 6-3, 9-3, 12-6, 15-6, 18-6, 21-9, 24-9. etc...
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 S&C: Front-Squat: 6-6-6-6-6 alt w' Strict-Press: 3-3-3-3-3
WOD: 3RFT of: 600mtr Run > 35mtr Sled-push (80/55kg)  S&C: 4 x max linked MUs (record best attempt)
WOD: KB CHIPPER 10 KB TGU -alternating L&R > 15 Box-Jumps 10 KB OHS L > 10 KB OHS R > 15 Box-Jumps 10 KB Snatch L + 10 KB Snatch R > 15 Box-Jumps 10 KB Pistols L + 10 KB Pistols R > 15 Box-Jumps 10 KBCleans L + 10 KB Cleans R > 15 Box-Jumps 10 KB Goblet Lunge L + 10 KB Goblet Lunge R > 15 Box-Jumps 40 KB American Swings (scaled: sub weighted Pistols for 20 goblet-Squats)  Starter: 5min HSH/HSW prac. Then 7min AMRAP: 7 strict Pull-ups > 10 OHS (20/15k)
Tech: Squat-Snatch WOD: "ISABEL" 30 Snatch for time (61/42.5kg) -re back: 14.10.15  S&C: Clean & Jerk: 4-4-2-2-2-2-2
WOD: For Time: (25min cut) Buy-in: 8 Circle-ups… Run 1k > 30 GHD > 100 DUs > 60 TTB > 100 DUs > 90 Sit-ups  GS: L-sit max hold. Parallettes: transition L-sit > shoulder-stand + press out
WOD: 20mi AMRAP: 10 BF Burpees > 12 SDHP > 14 Burpees > 16 Ring-Dips  S&C: Bench 1RM
WOD: "Brian" 3RFT of: 3 Rope-climbs > 25 Back-Squats (ascent: 5mtr, wgt: 82.5/55) S&C: 1RM Thruster Ladder
WOD: 25minh AMRAP 1-2-3-4-5... Snatch – OHS (60/40k) > Max unbroken Pull-ups > Max unbroken DUS 1-2-3-4-5... Thruster - F Squat (80/50k) > Max unbroken Push-ups > Max unbroken DUs |
CategoriesArchives
July 2018
AuthorLinda Begg |
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