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Showing posts from October, 2016
Christmas Social Plans
6 year Birthday Throwdown 
Date - Saturday 10th December 2016 
Time - 9am -3pm 
Mixed Ability 


Evening Social 
@Casa Brasil  £5 deposit required by 7th November  please pay in the office so we can reserve table 

Then after party drinks @Turtle Bay 

9am - 3 person team 150 Wall bals 90 burpee box jumps overs 90 cal ski erg 150 STOH 10am Hang Snatch 1rm hang clean + jerk 11am 50 hang power cleans 21 bar muscle ups 40 hang power cleans 18 bar muscle ups 30 hang power cleans 15 bar muscle ups
20 min AMRAP 10 cal row 15 push up 20 box jumps
Oly -  Snatch HP + snatch Clean hp + hang clean + power jerk WOD Partner 20 min time cap clean and jerks, 30 repsRest 1 minuteclean and jerks, 30 repsRest 1 minuteclean and jerks, 30 repsRest 1 minuteclean and jerks, 30 repsRest 1 minuteclean and jerks, 30 repsRest 1 minuteclean and jerks,  Max reps
10 min EMOM 3 x hang power snatch 20 min EMOM 1 - assault bike 2 - Ring dips 3 - Hanging L - sit hold 4 - Russan swings
Time to set another benchmark

Open test 50 wall balls 50 double unders 40 box jumps 40 ttb 30 burpee 30 ctb 20 cleans 20 jerks 10 snatch10 burpee
Start of a 4 week cycle using Wendler 5,3,1 I'm looking to boost your basic strength with some gymnastic accessory work

Back Squat 5 @655 @755+ @85 10 min AMRAP 25 DU 10 Pistols left foot 25 DU  10 Pistols right foot
Lets see how fast you will recover 
5 x 500m Row rest 2 mins
9am cal row DB snatch cal row 10:00 amsnatch high pull + hang snatch + snatch clean high pull + hang clean + clean 11am Assault bike HSPU Hang clean TTB