Saturday, 23 June 2018


8am - 5 rounds 
Every 3 mins 
20/15 cal row 
10 HSPU 
10 TTB 
9:00 am
In teams of 3 
75 cal row 
75 DB cleans 
75 cal row 
75 KB snatch 
75 cal row 
75 DB SA Jerks 
every 2 min 10 down ups 
10am 
Snatch bal 
6 x 2 
Snatch high pull + hang snatch  
8 x 1 
Snatch Deadlift 
5 x 3 

Friday, 22 June 2018


Hortman 
45 min AMRAP 
800m run 
80 Squats 
8 muscle ups 

Thursday, 21 June 2018


Skill - muscle ups 
Kipping ring muscle up 
Kipping dip 
or 
Box transition 
Hollow pull drill 
20 min EMOM 
min 1 - High Box jump 
min 2 - DB man makers 
min 3 - Ring kips 
min 4 - toes to KB 

Wednesday, 20 June 2018


There will be no 430 class but there will be open gym for those to still crack on with todays WOD 

I will be back from Manchester ASAP


Lynne
5 rounds 
Max BW bench press 
max pull ups 

Tuesday, 19 June 2018


Sid Qualifer 1 - 
for time 
30 stoh 35/25
15 bar burpees 
30 Front Squats 35/25
15 bar burpees 
30 thrusters 35/25 
15 bar burpees 
Find a 1RM 
Power snatch