S&C: Clean > Jerk: 5x 2 + 3
WOD: Friday Fireworks Chipper ~complete for time~ 800mtr Run > 25 Clean > 25 Pull-ups > 25 Jerk > 25 Pistols > 25 Clean & Jerk > 800mtr Rum (50/35kg) GS: deficit HSPU
S&C: Front Squat: 1RM WOD: 21-18-15-12-9-6-3 for time of: Ring Dips > OHS rx: 52.2/35kg S&C: Hang-Snatch: 3-3-2-2-2-2, alt w' HSW: 5x 10mtrs
WOD: 18min AMRAP: 10 Snatch > 50 DUs > 15 TTB rx: 60/40kg sc: 35/25kg + 150 singles S&C: 5x: max Strict Pull-ups alt' with: 10 Pistols per-leg (NOT alternating)
scaling: beginner= 1-leg box-sits / intermediate= standard pistols / rx= wgtd Pistols (20/16kg KB) WOD: "KAREN" 150 Wall-Balls for time 20/14lb to 10/9ft (re back: 6.8.15) Front-Squat: 5-5-5-5-5
WOD: "50 Cal" (taken from BOTF 15.7) complete for time: 50 BB Hops > 21 S2OH > 50 BB Hops > 18 S2OH > 50 BB Hops > 15 S2OH > 50 BB Hops > 12 S2OH > 50 BB Hops > 9 S2OH |
CategoriesArchives
July 2018
AuthorLinda Begg |