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Showing posts from August, 2013
- Power clean
1 rep EMOM @85% for 10 sets

- Bradley
10 rounds
100m sprint
10 pull ups
100m sprint
10 burpees
30 sec rest

( run will be to car park entrance - far wall)
- Bench press
5,4,3,2 build to 80%
then
3x3,2,1 @80%

- Fran Cough
10 min time Cap
21-15-9
thrusters
pull ups
followed by
remaining time to find 20 rep back squat
- Power Snatch
1 rep @85% EMOM for 10 sets

- EINNA

7 min Ladder
10 DU
10 Ab mat Sit ups
20 DU
20 Ab mat sit ups

>x10 reps each round
- Front squat
5,4,3,2 build to 80%
then
3x3,2,1 @80%

- Jackie
1000m row
50 thrusters
30 pull ups

Red tshirt Friday

Time for some running
- Abbate

run 1 mile
21 clean and jerks
run 800
21 clean and jerks
run 1 mile
- Power clean
2 reps @ 80% EMOM for 10 sets

- 15-12-9-6-3
Deadlift
burpee box jumps
- Bench press 
find your 1rm

- ANGIE
100 pull ups
100 push ups
100 sit ups
100 squats

- Power snatch

2 reps @ 80% at the top of each minute for 10 minutes

- Isobel has balls 

In 5 min window:
30 snatches 42.5/60kg (masters 35/50kg)
Then max wall balls 7/9kg @ 9'/10' (masters use 8'/9')
Score is no. of wall balls

Any type of snatch is permitted but it must be one clear movement! Wall balls must touch the wall at or above the target, full depth on the squat must be achieved!
- Front Squat
20 min to find 1rm

- 21-15-9
SDHP
HSPU
Javorek

3 rounds for time
6 deadlift
6 high-pulls
6 front squats
6 push jerks
6 back squats

Work out will be for time and you get to pick your weight.
- Power snatch
EMOM for 3 reps @75% 1 rm for 10 sets

- 4 Rounds
10 Back squats
20 Burpees

One for those that like muscle ups

- Press
20 min to find 1 rm

- 30 muscle ups for time
(scale 3 pull ups, 3 dips)

- 500m Row (max effort)
- Power Clean
EMOM  3reps @75% of 1rm x 10

- Skill T2B

- 5 rounds
Run 500m
15 T2B
- 20min to find a 1 rm Back squat

- Karen
150 wall balls

Time to go long

Red tshirt Friday 

Zimmerman

25 min AMRAP

11 CTB
2 deadlift
10 HSPU
- Snatch
1 rm

- 3 rounds
15 Power snatch
25 box jumps
- Press
5,3,3,max,3,3,5
5@60, 3@70, 3@80, max@90, 3@80, 3@70, 5@60

20 min AMRAP
100 DU
15 Pull ups
- Power clean  1 RM 
- Grace  30 x clean and jerk
Saturdays WODs and structure will be going up later in the day
there will be three wods for the RX party and two wods for those that just wanna train.
We will have some food and drinks for after and some old members showing up
this is an event for everyone all standards are welcome £10 entry to cover food and prizes 

Red Tshirt Friday

DT
(not for time, form based ready for tomorrow)
5 rounds for time
12 deadlifts
9 hang power-clean
6 push-jerk
- Power Snatch
3,3,3,3,3,3,3

- Isabel
30 snatches