8am 5 x E4MOM 50 du 25 sit ups 10 DB man makers 9am Partner WOD 30 - 24 - 18Muscle ups 100ft HS walk or 60 cals 10:00 amSnatch high pull + Power snatch 5 x 1 3 position Snatch (high,hang,floor)5 x 1 OH Squats 3 x 3
I will be covering some skill work today based on movements that might come
up in the open and give you chance to practice away from a work out
ask me questions and develop your skills
class will be split into pull and press
Pulling movement drills develop glide kip focus on ring / bar muscle ups Butterfly ctb/pull ups kipping ctb/pull ups Pressing focus strict or kipping HSPU HS walk
8:00 am4 x E5MOM 20/15 cal row 15 TTB 50ft/ 15 m HS Walk 9am 25 min AMRAP partner 1 - du partner 2 - AMRAP 7 Burpees 14 DB snatch 10:00 amClean high pull + power clean + push press 5 x 1 hang clean + clean + FS + jerk 5 x 1 Front squat 3 x 3 same weight
I have moved the Heats to Friday starting @4pm and running every 30mins
- heats will be in groups of 5 people due to the unknown structure of the WOD
- heats available to book up in advance
- goal is to make it a social evening each week
There will still be classes in the morning for those that can't make the evening.
Retests will be available for those doing the open on Monday, if you are not signed up online
then you will not be able to do the WOD again on Mondays.