of 3:AMRAP 750 Push Press (60/42)50 Push Press (70/47)AMRAP Push Press (85/60)rest 3 minutesAMRAP 750 Front Squats (60/42)50 Front Squats (70/47)AMRAP Front Squats
(85/60)rest 3 minutesAMRAP 750 Hang Power Cleans
(60/42)50 Hang Power Cleans
(70/47)AMRAP Hang Power Cleans
We are taking a shift towards strength and power for 4 weeks, reducing the length of WODs.
Past few weeks have been tough and long so time to work on some quality and intensity hope you enjoy the new focus. 20 min EMOM min 1 - 5 back squats min 2 - rest min 3 - 5 strict pull ups min 4 - rest wod - 7 min AMRAP burpees to target midline - 100 plate twists 30 OH sit ups
8 am - For
time team wod 150 cal row 150 DB Snatch 150 burpees over rower 9am Partner AMRAP 25 min AMRAP 4 Muscle ups 8 HSPU 12 KB C&J (6 each arm) 10am Snatch Balance 5 x 3 hang snatch 5 x 3 snatch Pul 5 x 5
8am - Teams of 3AMRAP 25:10 DBall Reverse Lunges 10 Dball to shoulder 20 Lateral Wreckbag Hops 200 Meter Row9am - Remembrance Day WOD AMRAP in 18 minutes11 Hang Power Snatches (35/25 kg)11 Burpees11 Thrusters (35/25 kg)11 Pull-UpsAt 11:00:1 minute Rest in Silence10am - No Oly due to Sonny seminar
clean and jerk
clean + hang clean + Push jerk + split jerk WOD - 3 rounds 0 - 2 min run 400m 2-3 min KB push jerks 2 x 16kg 3 - 4 ring rows 4-5 DB cleans 2x 16kg rest 5 mins 100 plate twists 30 OH sit ups
Massive well done to everyone that showed up on Saturday, I hope you enjoyed it as much as I did. Was great to see so many of you getting behind each other especially on WOD 1, WOD 2 massive well done to all of you hitting PBs and WOD 3 was just hell.
Im planning the Xmas social so will post details ASAP
Please remember if you wanna book onto The Sonny webster seminar please do it ASAP so I can update him for his planning. This is for anyone wanting to improve there weightlifting or just to improve general weightlifting knowledge as its for all levels.
He will cover
Nutrition, Mobility, Lifting Tips, Demo and Max Lifts
snatch complex Power
snatch + hang snatch + OHS Team WOD 5 rounds each 250m row 10 DB snatch rest whilst partners work 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hollow hold
social WOD 1 In Partners 7 min Ladder 3 push ups 3 DB snatch 22.5/153 cal row WOD 2 Max Clean and jerk total team weight lifted WOD 3 whole team 16 min time cap Max Cal assualt bike Max Cal ski erg Max burpee box jumps 24"/20"Max TTB total reps/cals = score