Strength: Back-Squat: 3-3-3-3-3-1-1
WOD: "Nasty Girlz V2" ...3RFT of: 50 Pistols > 7 Muscle-ups > 10 Hang Cleans (80/50k) Option 2: 50 Squats > 7 Ring-dips > 10 Hang Squat Cleans
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Warm-up: "Junkyard Dog"
Strength: build 2RM Squat Snatch WOD: 3 RFT of: 25 Box-jumps (50/60cm) > 3x5mtr Rope-climbs
Warm-up: 10 Squats > 10 heavy DB Shrugs
...then 3x: 10 Jumping Frog Squats > 10 DB Reverse Flies Tech: with Bar only: 8 Muscle Snatch > 8 Hang Power-Snatch > 8 Hang Squat-Snatch ...add manageable weight: 5 sets of 5 WOD: 5RFT of: 16 OH Lunge Steps (alternating) > 16 RPU |
CategoriesArchives
July 2018
AuthorLinda Begg |