Saturday, 17 November 2018

8am 
Every 3 mins 
20/15 cal row 
20 Med ball cleans 
rest as needed 
9am 
In partners 
3 rounds 
40 KB snatch left hand 
40 TTB 
40 KB snatch right hand 
40 TTB 
10am Oly class 
Snatch zotts press 
6 x 2 
Snatch 
8 x 1 
Banded snatch pulls 
6 x 2 

Friday, 16 November 2018

Capoot
for time 
100 push ups 
500m run 
75 push ups 
1000m run 
50 push ups 
1500 m run 
25 push ups 
2000m run 

Thursday, 15 November 2018

Skill - ring muscle ups 
Focus 
strength and timing 
20 min EMOM 
min 1 - KB Bottom up press 
min 2 - Ring Plank  
min 3 - superman hold 
min 4 - DU

Wednesday, 14 November 2018

Please Remember to book into the Christmas social on the 1st December

The day time throwdown is for everyone and a great way to test your fitness

The evening is also for everyone but I need final numbers by end of this week

please book in via the booking system

Strength 
Front Squat 
5 tempo front squats (4 - 0 - 3) 
Oly 
high hang clean + hand clean  
heavy for the day

Push Jerk 
build to a heavy 3 

Tuesday, 13 November 2018

Remberence WOD 
18 min AMRAP
11 hang power snatch 
11 burpees 
11 thrusters 
11 pull ups 
at 11min rest in silence