Warm-up: 2x: 5 Pullups > 5mtr Monkey Bars > 10mtrs Broard Jump > 4mtr P-Bars hand-walk
WOD 1: "Deck of Death" Hearts= G > OH (rx: 35/50k) , Diamonds= PPSD , Spades= TTR x2 , Clubs=DUs x 10 J/Q/K/A=10 Joker=30GHD Sit-ups (rx:14lb MB) WOD 2: "Pool WOD" 50 Sit-ups > 50mtr Swim > 40 Squats > 50mtr Swim > 30 Push-ups > 50mtr Swim > 20 Burpees > 50mtr Swim
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Warm-up: 10 standard BB Shrugs > 10 Back Squats > 10 slow 'launch-strike' Shrugs > 10 OHS > 10 fast 'jump-shrugs' > 10 tuck-jumps > 10 Muscle-Snatch > 10 'fast drops'
Olly: Power Snatch: 3-3-3-3-3-3 WOD: 12min EMOM: 7 BB Snatch > 25 DUs
Warm-up: 8 Strict Press > 6 Strict Pull-ups > 8 Push-Press > 6 Strict Pull-ups > 8 Push Jerk > 6 Strict Pull-ups > 8 Split-Jerk
Olly Tech: Build 1RM Jerk WOD: 3RFT of: 8 Dead-Lift (rx:90/120k) > 20mtr HS Walk > 300mtr Run Strength: OHS: 3-3-5x3
WOD: 4 rounds: 1min Row > 1min Rest > 1min Rope Climb (5mtr) > 1min Rest > 1min DUs > 1min Rest Score taken as: total meters Rowed + total Rope-climbs + total DUs Burgener warm-up + 75mtr Waiters-walk with BB only + 20 Step-Lunges (BB back-racked)
Tech: Snatch WOD: 4RFR of: 2min block: 6 Snatch > 50mtr Waiters-walk > AMRAP Step-Lunge ( BB back-racked) rx: 40/60k Warm-up: 10 Box-jumps > box Glute-stretch > 15 Box-jumps > box Hammy stretch > 20 Box-jumps > banded high Hammy stretch
WOD: 17min AMRAP. 1min each station: Thrusters > DUs > Sit-ups > Thrusters > DUs > Sit-ups > rest Thrusters > DUs > Sit-ups > Thrusters > DUs > Sit-ups > rest Thrusters > DUs > Sit-ups Warm-up: 5mtr Monkey Bars > 15mtr Samson Stretch > 2 Inch-worms
Skill: Upside down stuff! ...Head/Handstand holds, HS Walking, Press to HS: floor/p'lettes/rings WOD: 18-15-12 for time of: Turtles > Pull-up linked TTB |
CategoriesArchives
July 2018
AuthorLinda Begg |