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Friday 4th October

By |2019-10-15T18:17:20+00:00September 22nd, 2013|Uncategorized|

Ben during last nights wod.

Warm Up:
Clean & jerk drills

Strength:
Clean & Jerk 10×1

Met Con:
10-1
Hang clean thrusters 40/30kg
Chest to bar pull ups

 

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Thursday 3rd October

By |2019-10-15T18:17:19+00:00September 22nd, 2013|Uncategorized|

Pat front squatting.

Warm up:
Double under technique

Met Con 1:
75 double unders
30 KB cleans 2×32/20kg
75 double unders

Met Con 2:
21/15/9
Pull ups
Push ups

 

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Wednesday 2nd October

By |2019-10-15T18:17:19+00:00September 22nd, 2013|Uncategorized|

Em competing at tribal clash.

Warm up:
Double under technique

Strength:
In a team of 3 score a total reps of bench press at 85/55kg in 5 mins
Then
A total score of strict chin ups in 5 mins
*only 1 can work at a time

Met Con:
Team Wod

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Tuesday 1st October

By |2019-10-15T18:17:19+00:00September 22nd, 2013|Uncategorized|

Last nights L-sit holds.

Warm Up:
Snatch drills

Strength:
Snatch 3×3
Squat 4×6

Met Con:
4 rds
300m row
30 wall balls 9/6
15 pull ups

 

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Monday 30th September

By |2019-10-15T18:17:19+00:00September 22nd, 2013|Uncategorized|

Helen, Claire & raine mid wod.

Warm Up:
Agility drills

Strength:
3 front lever holds
3 back lever holds

Met Con:
For 20 mins complete
5 clean & jerks (T&G) on even mins
0-30 sec L-sit on odd mins
*Any style clean
**L-sit time depends on ability

 

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Sunday 29th September

By |2019-10-15T18:17:18+00:00September 22nd, 2013|Uncategorized|

Due to holding a BWL coaches course today there will be no open gym. Feel free to get together and go for a run.

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Friday 27th September

By |2019-10-15T18:17:18+00:00September 22nd, 2013|Uncategorized|

Gary push pressing.

Warm Up:
Double under technique

Met Con:
‘Barbara’
5 rds
20 pull ups
30 push ups
40 sit ups
50 squats
3 mins rest

 

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Thursday 26th September

By |2019-10-15T18:17:09+00:00September 22nd, 2013|Uncategorized|

Debbie during rack pulls.

Warm Up:
Double under technique

Strength:
Bent over row 5×3
Push press 3,3,2,2,1,1

Met Con:
21,15,9
Power snatch 50/35kg
Handstand push ups

 

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Wednesday 25th September

By |2019-10-15T18:17:09+00:00September 22nd, 2013|Uncategorized|

Jim during Mondays rack pulls.

Due to the schools open evening there will be no parking on site tonight. For today only the 18:15 class will be an Olympic Weight Lifting class.

Warm Up:
Snatch drills

Strength:
Snatch 3×3
Squat 4×6

Met Con:
Team wod

 

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Tuesday 24th September

By |2019-10-15T18:17:08+00:00September 22nd, 2013|Uncategorized|

Team wod bar muscle ups.

Warm Up:
Agility drills

Strength:
Alternating from front lever to back lever complete 3 of sets of each.
1 set = 3 out & ins + 1 lower through.

Met Con:
a good one that Graham Holmberg posted
3 rds
12 muscle ups
75 double unders
12 Lunges 2×32/24kg KB’s

 

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