S&C: Romanian Dead-Lift: 6-8-8-8-8 alt w' Horizontal/Decline Ring-Row: 8-10-10-10-10
WOD: 3RFT: 8 AS Cleans > 40 Box-jumps (60/50cm) > 800mtr Run, + buy out: 150mtr Sled Push (30/20k)
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S&C: Strict Press: 3-3-2-2-2-2 alt' with OHL: 4-4-6-6-6-6
WOD: BOTF 2015 -event 8 "YAY BURPEES" 20-18-16-14-12-10 for time: alternating DB Snatch (30/20kg) > HR Burpees 12min cap 3R: 10 WB > 5 TTB > 10 Air-Sq > 5 Dips
S&C: Hang-Power-Clean: 5-5-5-5-5 "14.4": 14min AMRAP: 60Cal Row > 50 TTB > 40 WB > 30 Clean (135/95) > 20 MU GS: Max unbroken HSPU + Max rep unbroken TTB
S&C: 1RM Squat-Snatch WOD: “RANDY” 50 Snatch, for time (37.5/25kg) WOD 1: PAIRS: 7min AMRAP: 'in-sync' line-facing Burpees
WOD 2: INDIVIDUAL: For TIME: 15-12-9 of: Clean & Jerk (60/40kg) > C2B Pull-ups WOD 3: TEAMS (4-6): "Making Base" 12min AMRAP: rotating base-to base: 25mtr Farmers-Walk > 25mtr Waiters-Walk > 25mtr Sled-Pull …alternating work & rest. You must wait til lteam-mate behind you reaches your base before you proceeding to next base WOD: "HORTMAN”: 45min AMRAP
Run 800 meters > 80 squats > 8 muscle-ups Great work this morning Surekha :) ..a casual 100k Dead-Lift as the sun comes up! S&C: Dead-Lift: 1RM
WOD: 18min AFAP/AMRAP: 1-2-3-4-5...etc' of: 5mtr UB Rope-climb > Turtles (25/20k) > Strict & straight TTB > KB Pistols (24/16k) scaled: foot-bite rope > Push-ups > slow, controlled K2C > un-weighted Pistols (scale to box/band) GS: BMU: 3-3-3-3-3 alt with S&C: Front-Squat: 3-3-3-3-3-3
WOD: "FRAN" PLUS 21-15-9 for time of: Thrusters > Pull-ups (record time & refer 22.6.15) ..plus: 15-21: Thrusters > Pull-ups (record total time) rx: 45/30 |
CategoriesArchives
July 2018
AuthorLinda Begg |