Saturday, 25 May 2019

8am 
5 rounds, every 3 mins 
20/15 cal row 
5 dball over shoulder 
rest remaining time 
9am 
teams of 2 
60 HSPU 
80 Front squats 
100 KB SWINGS 
80 Front squats 
60 HSPU 
clean high pull + power clean 
6 x 1 
hang power + clean + jerk 
5 x 1 
pendlay row 
5 x 3 

Friday, 24 May 2019

Desforges 
5 rounds 
12 deadlift 
20 pull ups 
12 clean and jerks 
20 Knee to elbow 

Thursday, 23 May 2019

New 4 week Bar muscle up program

Bar Muscle ups -

1 - Glide kip
2 - Hip to Bar
3 - Bar muscle up
4 - Volume

20 min EMOM

1 - Row Cals
2 - L - sit hold
3 - Bicep curl
4 - Ring Dips



Wednesday, 22 May 2019

Manchester Memorial WOD 

To pay our respect to the 22 victims of the Manchester Terror attacks in 2017 

Bench press 
5 x 3  + 2.5kg 

We Will Never Forget 

22 min AMRAP 
22 power cleans 
5 burpee muscle ups (rings or bar)
17 box jump overs 
200m run 

Tuesday, 21 May 2019

Deadlift 
5 x 3  + 2.5kg 
In Partners 
20 mu 
40 thrusters 
10 mu 
20 snatch 
20 min time cap