 S&C: Bench: 5-5-5-5-5 / Back-Squat: 1x20
WOD: 4RFR; 1min each: BMU > Pistols > Push-ups > Squats > Rest
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 S&C: Squat-Snatch: 3-2-2-2-2-2-1
WOD: “13.2”: 10min AMRAP 5 S2OH > 10 Dead-Lifts > 15 Box-Jumps Weight: 55/35kg, Height: 60/50cm  WOD: "FILTHY FIFTY"
complete for time: 50 Box-jumps > 50 Pull-ups > 50 KBS > 50 Lunges > 50 K2E > 50 Push-Press > 50 Back-Ext > 50 Wall-Balls > 50 Burpees> 50 DUs  S&C: OHS: 3-3-3-3-3-3-3
WOD: 12min AMRAP: 14 DB Snatch -alt (30/20kg) > 12 DB Sit-ups > 10 PPSD  S&C: Squat-Clean: 3-3-2-2-1-1-1 / RMU: 4x max linked
WOD: "WHITE" 5RFT 15mtr Rope-Climb > 10 TTB > 21 OH Walk-Lunge (20/15kg) > 400mtr Run  S&C: Shoulder the Stone: 3-3-3-3-3 / Strict Press: 5-4-3-2-1-1-1
WOD: 5RFT: 18 Box-jump Burpees > 16 KBS (28/20kg) > Push-Press (50/35kg)  S&C: build 1RM Power-Snatch ...drop to 80% & complete 2reps EMOTM, for 8min
WOD: "CINDY" 20min AMRAP 5 Pull-ups > 10 Push-ups > 15 Air-Squats (re: 17.11.2014) S&C: Front-Squat: 5-5-5-5-5-5
WOD: Open Workout '14.5' ...complete for time: 21 Thrusters > 21 BF Burpees 18 Thrusters > 18 BF Burpees 15 Thrusters > 15 BF Burpees 12 Thrusters > 12 BF Burpees 9 Thrusters > 9 BF Burpees 6 Thrusters > 6 BF Burpees 3 Thrusters > 3 BF Burpees Warm-up: 10-9-8-7-6-5-4-3-2-1: Squat > Burpee > 5mtr Monkey-bars/Grinder
Pairs WOD1: shared reps: 100-80-60-40-20: MB Sit-ups > DUs. 10min cut Team WOD2: "CHRISTMAS DECK" Hearts= 150mtr Run, Diamonds= Turtles, Clubs= Pull-ups, Spades=G2OH Ace & Joker= 70mtr Sled-Push (80/40kg) Box WOD3: Tug of War ...all in WOD4: BBQ & BEER PONG!! :)  FRIDAY CHIPPER
AMRAP: 5rounds of 4min working followed by 1min Rest Round 1: 10 Snatches > 10 Ring-Dips Round 2: 10 Pull-ups > 10 Wall-Balls Round 3: 10 TTB > 10 Push-Press Round 4: 10 Back-rack Lunges > 10 Push-ups Round 5: 10 KBS > 20 DUs |
CategoriesArchives
July 2018
AuthorLinda Begg |
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