Met Con 1:
For 10 mins complete
5 knees to elbow + 3 Hang Cleans
Met Con 2:
5 Rds
8 Strict Pullups
16 KB Swings 32/20 kg
200 metre row
90 seconds rest between rds
Strength:
Snatch 5×3
Met Con:
For 20 mins complete
3 Front squats on even mins
10 Ring dips on odd
Strength:
Deadlift 8×3
Met Con:
3 rds
15 Shoulder to overhead 60/42.5kg
15 Toes to bar
15 Box jumps 30/24″
Team WOD
With the run up to Tribal Clash and a couple of other team comps we will be running a team wod on Wednesdays for the next few weeks. The workouts will be unannounced to get you all thinking quickly on how to split the wods up.
Gymnastics will run as usual.
Strength:
Bench press 5×5
Pull up 3xmax
Met Con:
50/40/30/20/10
KB swing 24/16
Double under
*On the min complete 5 clap push ups*
*You may need to use the pedestrian gate today*
Strength:
Farmers carry x5
Met Con:
9/7/5
Muscle up
Thruster 70/50kg
Open Gym:
Strength:
2 Cleans + 1 jerk x5
Squat 3×3
Met Con:
‘In honour of Lee Rigby’
22 Calorie row
25 Squat clean 42.5/30kg
22 Double unders
25 Bar hop burpees
22 Double unders
25 Push press 42.5/30kg
22 Double unders
25 Pull ups
22 Calorie row
Strength:
Muscle up 3xmax
L-Sit on rings 2 mins total
Met Con:
21/15/9
Deadlift 110/75kg
Hand release push ups
Finisher:
Max sit ups in 2 mins
Strength:
Power clean 3,3,3,3,3
Met Con:
For 20 mins complete
3 Squats on even mins
5 Pull ups + 5 ring dips on odd mins
Al’s birthday finisher:
3 set of 21’s