8am + CLASS A) INDIVIDUAL – courtesy of the fittest woman in the world 100 Shoulder to Overhead (20/15) 80 Bent over Row 40 Hang Clean and Press for time (15 min time cap) * every time you break 25 push ups B) PARTNERS Run 400m together Complete 6 rounds (alternating rounds) 1 Wall Climb…
A) CORE Building from last weeks 30 secs work:10 secs rest – 4 rounds Hollow – Side Plank – Side Plank – Superman B) WOD In 5 mins complete 400m Run 10 Alt DB Hang SQUAT Snatch (22.5/15) 10 Toes to Bar 40 Double Unders 3 rounds – 15 mins
A) Alternating for 4 rounds of each between Push and Pull gymnastics In 2 mins complete Push – 6 -8 reps standing DB Arnold press 6 -8 reps HSPU / 3 negative hspu 5 m HS walk / round the world ALTERNATE In 2 mins complete Pull – 3 – 5 strict Chest to bar…
Partner WOD a) Partner A rows while partner B does a 150m Wall ball (9/6) pec carry then swap, working for 15 mins for max distance Rest 2 min b) Partner A bikes while partner B does a 150m Farmers 22.5/15 carry then swap, working for 15 mins for max distance HAPPY BIRTHDAY MARIA!!!!!
WOD prep: Build up to snatch weight and prep other movements WODS: a) 10 lateral burpee over bar then AMRAP Power Snatch 70/45 in remainder of the minute 5 rds of 1:00 work: 1:30 rest Score is total amount of snatches over the 5 rds b) 10 burpee box jump over then AMRAP Wall ball 9/6…
LOW INTENSITY WEEK Working in pairs 14 mins to find heavy 3 rep Bench press Then 14mins to find heavy 3 rep Back Squat Finisher 5min EMOM (building on from a couple of weeks ago) 12 russian swings 24/16 12 sit-ups 12 goblet lunges Reduce reps if needed
8am + CLASS NANCY Run 400m 15 Overhead Squats (42.5/30) 5 rounds for time – 18 min time cap TEAMS OF 3 Run 800m with kb 21 KB Swing (24/16) 15 DB Thruster (22.5/15) 9 Toes to Bar Run 400m with kb 42 KB Swing 30 DB Thrusters 18 Toes to Bar Run 200m with…
Spend 10 – 12 mins building deadlift up to WOD weight and figuring out muscle up progression WOD: courtesy of crossfit.com 16-6-18 RX: 5 deadlifts (140/90) 3 weighted bar muscle-ups (6/4) Intermediate: 5 deadlifts (120/80) 3 bar muscle-ups Beginner: 5 deadlifts (70/45) 5 jumping chest-to-bar pull-ups 12 min AMRAP HAPPY BIRTHDAY RAZ!!!!
Training WOD: A)3 x 200m farmers carry B)1000m run & 20 D/B manmakers 10min cap
A) Skill work: 10min working on double or triple unders B) 20min EMOM 8 Bench Press 60/40 15/10 cal Bike 45 sec max double unders rest Record the total amount of DUs over the 5 Rds