Our burpee enforcer will be back soon! Is your mo ready? Seb’s mo from last year.

Strength:
Front squat 5rm

Met Con:
3 rds
3 bar muscle ups
3 Jerks 100/55kg
then
3 rds
5 deficit HSPU
5 back squats 120/75kg
then 3rds
7 chest to bar pull ups
7 deadlifts 140/95kg

Squat stands can be used.

 

Another mo spotted, Sam overhead squatting.

Strength:
Weighted ring dip 5×5
Chin up 3xmax

Met Con:
3 rds
400m run
21 KB swings 24/16kg
12 chest to bar pull ups

 

Jamie sporting a fine mo.

Strength:
In pairs achieve in 10 mins a total weight for a 5rm overhead squat
*weight must be taken from the floor

Met Con (pairs):
Partner A: 21 thrusters 40/30kg + 21 pull ups
Partner B: 21 thrusters 40/30kg + 21 pull ups
Partner A: 21 cleans 60/40kg + 21 toes to bar
Partner B: 21 cleans 60/40kg + 21 toes to bar
Partner A: 21 deadlifts 100/70kg + 21 handstand push ups
Partner B: 21 deadlifts 100/70kg + 21 handstand push ups

Finisher:
Partner leg lifts 20 reps on each, Front, Left, Right, Front.

 

 

Simon overhead pressing.

Strength:
Skin the cat + ring pull up 3×3+max
Dish hold 4x30sec

Met Con:
For 20 mins complete
1 snatch deadlift + 1 snatch pull + 1 hang snatch on even mins
10 ring dips on odd mins

 

Last weeks team wod.

Strength:
Squat 5×5

Met Con:
Battle of London Qualifier
12 min AMRAP
20 cleans 45/30kg
20 over the box jumps 24/20″
20 cleans 60/40kg
20 over the box jumps
20 cleans 75/50kg
20 over the box jumps
As many cleans as possible 90/60kg

 

 

Joel on muscle ups.

Strongman:
14:00-15:00
Open Gym:
15:00-16:00

 

On the min cleans.

Strength:
Weighted ring dip 5×5
Chin up 3xmax

Met Con:
10 log ground to over head 60/40kg
10 KB clean & jerks (swinging) 2×32/24kg
10 clean & jerks 60/40kg

Gentlemen its time to grow a tache.

James on yesterdays strength work.

Warm Up:
Snatch drills

Strength:
Snatch + oh squat 10×1+1

Met Con:
10min AMRAP
31 push ups
10 power cleans 80/60kg
13 toes to bar

 

Theo on his travels.

Strength:
Skin the cat into ring pull ups 3×3+max
Dish hold 4x30sec

Met Con:
Adaption of one of the invitational wods
In a team of 3 complete
20 over the bar burpees (in unison, heads facing the bar, 1 bar)
30 pair deadlifts 220/150kg (2 athletes on a single bar, with the third rotating in)
30 overhead squats 75/45kg
30 bar muscle ups each