 WOD: "2014"
20 Dead-Lifts > 10 Cleans > 4 Push-Press > 100 DUs 20 HSPU > 10 strict Pull-ups > 4 ATW > 50mtr Sled-Pull 20 Dead-Lifts > 10 Cleans > 4 Push-Press > 100 DUs 20 HSPU > 10 strict Pull-ups > 4 ATW > 50mtr Sled-Push rx=60/40kg
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 Warm-up: 20 Squats > 5 Box-J Burpees > False-grip hang & swing > 5 Box-J Burpees > 5 Ring-dips to max range witrh 5sec hold at bottom
TECH: strict & kipping progressions for muscle-ups WOD: 15min AMRAP: 10 Box-Jump Burpees > 2 Muscle-ups 10 Box-Jump Burpees > 4 Muscle-ups 10 Box-Jump Burpees > 6 Muscle-ups 10 Box-Jump Burpees > 8 Muscle-ups 10 Box-Jump Burpees > 10 Muscle-ups 10 Box-Jump Burpees > 12 Muscle-ups 10 Box-Jump Burpees > 14 Muscle-ups ...etc  STRENGTH: Snatch Ladder
WOD: "RANDY" 75 BB Snatch for time rx= 25/35kg
 Warm-up: mob' Shoulders > 1min Squat-hold > couch-stretch
> 1min Air-Squats > stretch glutes+hammies > 1min jump-squats SKILL: HS holding/walking WOD: (nasty) "Nancy" 5 RFT of: 400mtr Run > 15 OHS (30/45k)  STRENGTH
Dead-lift: build 1RM WOD: "Mary" 20min AMRAP of: 5 HSPU > 10 Pistols > 15 Pull-ups CHRISTMAS DAY
...time to eat, drink & be merry :)  WOD: Christmas Eve Chipper
24 Burpees 24 Snatch @ 1/2 body-wgt 24 OH Lunge @ 1/2 body-wgt 400mtr Run 24mtr Rope climb (5 ascents) 24 Shoulder-OH @ 2/3 body-wgt 24 TTB 24 Box-jump 24 Ring Row 24 Bench-press @ 2/3 body-wgt 200mtr Sled-push (30/50k) For time  Warm-up: 15 MB Cleans > 5 strict Ring Dips
> 12 MB Cleans > 4 strict Ring Dips > 9 MB Cleans > 3 strict Ring Dips Strength: Shoulder the Stone: 5-5-5-5-5 WOD: 21 > 15 > 9 for time, of: SDHP (60/40k) > Ring Dip+ L-raise  Warm-up:
15mtr Inch-worm/Scorpion 15mtr Samson Stretch 75mtr BB Waiters Walk Banded Couch stretch 1-arm Bar-hang: 20sec p/s OHS Hold: 30sec > 1min Strength: OHS: 4-4-3-3-3-3-3 WOD: "Karen" 150 Wall-Ball for time. rx=20/14lb to 10/9ft |
CategoriesArchives
July 2018
AuthorLinda Begg |
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