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Showing posts from June, 2019
8am 5 x E4MOM 20/15 cal row 20 sit ups 5 Ring muscle ups rest remaining time 9am Team Diana 150 Deadlifts 150 HSPU 100 deadlifts 100 HSPU 10:00 amClean high pull + power clean + push jerk 5 x 1 Pause clean + front squat + jerk 5 x 1 Front squat 3 x 3
Capoot for time 100 push ups 500m run 75 push ups 1000m run 50 push ups 1500 m run 25 push ups 2000m run
Ring muscle ups 1 - Transition 2 - pull to chest  3 - pull to hips 4 - muscle up 20 min EMOM min 1 - Ski erg min 2 - DB curls min 3 - L sit hold min 4 - golfers deadlift min 5 - DB revers flys
10 min EMOM 3 x power clean and jerk 4 x E7MOM 100 du 30 weighted sit ups 15 Bar Muscle ups rest remaining time 
Oly - 10 min EMOM 3 x squat snatch WOD - 3 rounds 6 min AMRAP 30/20 cal Ski 20 burpee box jump overs Max DB Squat snatch rest 4 mins between rounds 
8 am - 5 x E3MOM20/15 cal row 10 burpee box jump overs rest remaining time 9:00 amPartner wod 150 DU 150 Wall Balls 150 DU 150 KB swings10:00 amSnatch high pull + Power snatch 5 x 1 pause snatch + snatch 5 x 1 OH Squats 5 x 3
Ring muscle ups 1 - Transition 2 - pull to chest  3 - pull to hips 4 - muscle up 20 min EMOM min 1 - Ski erg cals min 2 - up down plank min 3 - DB curls min 4 - Shoulder taps min 5 - Superman holds
10 min EMOM 3 x squat clean for time 50 cal row 40 box jump overs 30 ring muscle ups 40 box jump overs 50 cal row 
2 - hip to bar 3 - muscle up 4 - volume 20 min EMOM min 1 - ski erg min 2 - L - sit hold min 3 - row cals min 4 - ring dips min 5 - box jump overs 
Reminder no classes Saturday due to Oxford Throwdown, will post updates on social media 

Skill - 10 min EMOM odd - TTB even - HSPU WOD - for time Helen 3 rounds 400m run 21 kb swings 12 pull ups
Reminder no classes Saturday due to team heading to Oxford Throwdown

Oly - 10 min EMOM 3 x power clean and jerk WOD - Partner wod 60 sync squats 20 burpees over bar 40 sync squats 40 burpees over bar 20 sync squats 60 burpees over bar
Due to half the gym heading to compete in Oxford this weekend, there will be no classes on.
I will ensure Fridays WOD will be a good one for those not competing.

10 min EMOM 3 x squat snatch 4 x E5MOM 10 bar muscle ups 50 Air Squats 100 DU 
8am - 20 min AMRAPteam wod 
20/15 cal row ME HSPU rest 1:29am - Teams of 3 30 du 10 hang DB clean and jerk Partners hang on bar
10:00 amClean high pull + power clean + push jerk 5 x 1 hang clean + clean + front squat 5 x 1 Front squat 3 x 3
Tribute WOD Operation overload/ D-Day In teams of 4 row to beach 3km Assault the beach - 100 wall balls + 100 box jumps Ascend the cliff - 100 pull ups  Assault dug in enemy position - 100 KBS + 50 TTB The re-supply - 400m plate carry Casevac the wounded - 100 power cleans 
Skill - Bar Muscle ups

2 - hip to bar 3 - muscle up 4 - volume 20 min EMOM min 1 - Ski erg min 2 - Bicep curls min 3 - HS Walk / shoulder taps min 4 - SA ring rows  min 5 - L sit holds 
8am 5 rounds, every 3 mins 50 DU 10 KB snatch 10 HSPU 9:00 amTeam WOD Squats ring muscle ups hang cleans 10:00 amsnatch high pull + snatch 5 x 1 Snatch + hang snatch 5 x 1