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Showing posts from October, 2018
Happy Birthday Rob you can thank Sam for this, Enjoy turning 30 now the fun starts 
8am 100 TTB everytime you break 5 ring dips time cap 12 mins rest 5 mins 100 push ups everytime you break 10 TTB time cap 13 min 9am Birthday Boy Rob 60 squat snatch  start next workout on min 10 60 power snatch start next workout on min 20 60 power snatch 10:00 amClean grip OH squat 8 x 1 Clean and jerk 8 x 1 Pendlay row  5 x 3 
19 Firefighters from Arizona were members of the Granite Mountain Hotshots.
They lost their lives on June 30, 2013 while fighting the Yarnell Hill Fire. This turned out  to be the deadliest wildfire in history and the second largest loss of firefighters in the USA. 
After watching Only The Brave on Netflix, it brought a whole new meaning to the WOD for me.  Just like Lone Survivor and Murph 
Hotshots 19 6 RFT 30 squats   19 power cleans 7 strict pull ups 400m run 
Bar Muscle ups this weeks complex kip + pull ups pull up + CTBCTB + Bar muscle ups 20 min EMOM min 1 - Bike  min 2 - weighted flutters min 3 - Devils press min 4 - Shoulder taps min 5 - Russian swings
The European champs Qual 3 8 rounds 50 DU 10 m HS WALK 5 Bar muscle ups

Lots of scales available today

Last Qualifier for those involved
8am 5 rounds, every 3 mins 20/15 cal row 5 dball over shoulder rest remaining time 9am teams of 2 60 HSPU 60 Front squats 100 KB SWINGS 60 Front squats 60 HSPU
10am OHS 6 x 2 hang snatch + snatch 6 x 1 Snatch Deadlift 6 x 2
Skill - Bar muscle ups complex work 20 min EMOM min 1 - DUmin 2 - 5 sec arm hangs  min 3 - hollow rocks   min 4 - ring dip support
Just a reminder that we will be closed from 9am tomorrow for the weightlifting course. 
The 8am class will still be running


Skill - HSPU

JT 21 - 15 - 9 HSPU ring dips push ups 
Skill - Bar Muscle ups Glide kip drill 20 min EMOM min 1 - row cals min 2 - Shoulder Taps  min 3 - Chin over bar hold min 4 - L-sit hold
This Block of Programming will be looking at Gymnastics and Dropping under bar on Olympic lifts 
I will be trying to improve lifts through basic strength and complex work  Gymnastic volume will be built up over weeks with a retest of some well known bench marks

Skill - Pull ups Nicole 20 min AMRAP 400m run max pull ups 
8am5 rounds every 3 mins,20/15 cal row 15 burpees rest remaining time 9amteams of 3 100 Box Jump Overs 100 Thrusters 100 Chest to Bar Pull-Ups100 Thrusters 100 Box Jump Overs10am OHS 5 x 5 Power snatch + snatch 8 x 1Snatch Deadlift 6 x 2
Skill Bar Muscle ups 20 min EMOM min 1 - Ski Cals  min 2 - Superman Rocks min 3 - Bike cals   min 4 - Hollow rocks   min 5 - row cals 
European ChampsQualifier 1
12 min AMRAP
12 cleans 7 burpees over bar 10 cleans 7 burpees over bar 8 cleans 7 burpees over bar 6 cleans 7 burpees over bar 4 cleans 7 burpees over bar 2 cleans 7 burpees over bar amrap cleans
We will be hitting The European Champs Qualifier Weds there will be a Rx and Scaled comp, those wanting to compete please ensure you have signed up and read what is required for score submission. 
Sign up Here
The Scaled competition will also have a finals so something worth trying to qualify for, we will retest on Monday for those trying to qualify


Oly - Power snatch 10 min EMOM 5 Power snatch same weight as 3 rep emom For time 10 8 6 4 2 DB STOH 25 20 15 10 5 TTB