Tuesday, 23 May 2017


10 min window  
Find a 1RM Power clean 
event 6 
for time 
30/25cal bike 
20 burpee box jump overs 
10 cleans 

Monday, 22 May 2017

Back Squat 
5 x 5 @80%
event 3 
100ft DB OH lunges 
100 du 
50 wall balls 
30 pull ups 
50 Wall balls 
100 du 
100ft DB OH lunges 


Saturday, 20 May 2017


9am 
for time 
150/125 cal ski erg 
300 HSPU 
150/125 cal bike 
300 TTB 
10am 
Snatch sotts press 5 x 5 
Snatch balance 5 x 3 
snatch 5 x 3 
Hang Snatch 5 x 3 
11am 
3 rounds 
9 rope climbs 
60 DB snatch 
300 double unders 

Friday, 19 May 2017

Red t-shirt Friday

Due to the gym relocating we will be having a moving comp, for those interested I will be posting more info soon

Walsh 
4 rounds 
22 Burpee pull ups 
22 Back squats 
200m run with 20/15kg plate 

Thursday, 18 May 2017


Skill - Bar Muscle ups 
transitions 
Ice cream makers 
Hips to bar 
20 min EMOM 
min 1 - ski erg 
min 2 - KB cleans 
min 3 - L-sit hold 
min 4 - KB windmill