Skill - Muscle
ups Banded Ring muscle ups Banded dips or Banded Bar muscle ups Ice cream makers 20 min EMOM min 1 - Row cals min 2 - Ring support hold min 3 - Teo to kettlebell min 4 - Straight arm plank
This week we see a break from Squat, Press and Deadlift but doesn't mean we can't his some strength Bias training in another form. Be good to see if focusing on some basic strength has helped with your more advanced and complicated lifts like OHS and cleans.
We will be retesting your lifts and gymnastic volume next week to see if a short strength cycle has helped with confidence and movement knowledge.
Skill - Muscle
ups Banded Ring muscle ups Banded dips or Banded Bar muscle ups Ice cream makers 20 min EMOM min 1 - Ski Cals min 2 - Superman Rocks min 3 - Bike cals min 4 - Hollow rocks min 5 - row cals
8:00 am5 rounds, Every 3 mins 20 box jumps 15 KB swings 10 HSPU 9am - For time teams of 3 63 db snatch 500m run 45 DB snatch 500m run 27 DB snatch 500m run 10:00 amclean grip OH squat 8 x 2Hang clean and jerk 8 x 1 clean pull 5 x 3
Due to Bank holiday monday we will not be running gymnastics tomorrow so we can catch up on strength work. Friday will be Hero WOD Friday and red tshirts Friday like normal
Saturday will be a normal weekend with two wods and oly class
Please below your % for todays EMOM
40%x5, 50%x5, 60%x365%x5, 75%x5, 85%x5+24 min EMOM min 1 - press min 2 - rest min 3 - 50% max TTB min 4 - rest 21 - 15 - 9 power cleans push press