S&C: 5 sets alternating: max Strict HSPU > Dead-Lift: 3-3-3-3-3
WOD: 5RFR, 1min each: Row (cal) > Dead-Lift (90/60kg) > HSPU > Rest
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Farewell Kylie LB, we will miss you!! S&C: 1RM Clean & Jerk
WOD: 12min AFAP: 1 Clean > 1 Front-Squat > 2 Bar-Facing Burpees 2 Clean > 2 Front-Squat > 4 Bar-Facing Burpees 3 Clean > 3 Front-Squat > 6 Bar-Facing Burpees 4 Clean > 4 Front-Squat > 8 Bar-Facing Burpees 5 Clean > 5 Front-Squat > 10 Bar-Facing Burpees ...etc (rx: 70/50kg) S&C: Bench: 3-3-3-3-3-3
WOD: 18min AMRAP: 5 BMU > 10 Pistols (p/s -alt') > 15mtr Rope-climb > 20 Air-Squats S: Squat-Snatch: 3-3- build 1RM
WOD: 27-21-15-9 for time: Box-Jump > OHS (45/30kg) C: 3x max unbroken: strict/weighted Pull-ups > free/weighted Pistols p/s WOD: 20min AMRAP
3min: strict Ring Dip > Pike , then 17min: 20 DUs > 2 each: DL > Hang Squat-Clean > S2OH > Back-rack Lunge (reps p/s alternating) 30 DUs > 3 each: DL > Hang Squat-Clean > S2OH > Back-rack Lunge (reps p/s alternating) 40 DUs > 4 each: DL > Hang Squat-Clean > S2OH > Back-rack Lunge (reps p/s alternating) 50 DUs > 5 each: DL > Hang Squat-Clean > S2OH > Back-rack Lunge (reps p/s alternating) ...etc S&C: OHS: 5-5-5-5-5
WOD: "NATE" 20min AMRAP: 2 Ring Muscle-ups > 4 HSPU > 8 KBS (32/24kg) (re back: 28.7.15) |
CategoriesArchives
July 2018
AuthorLinda Begg |