Ben during Thursdays met con. And sporting a Mo of course.

Strength:
Bench 5,4,3,2,1
In between each set 10 ring rows at a suitable scaling.

Met Con:
15 min AMRAP
20 KB front lunges 2×32/20kg
25 pull ups
30 double unders

Quick tug of war finisher at the 7:15 class.

Strength:
Front squat 5,4,3,2,1
Muscle up 3xmax

Met Con:
3 rds
500m row
20 ring push ups
10 KB cleans 2×32/24kg

 

Nathan on his way to winning last nights met con.

Strength:
Clean & jerk 10×1

Met Con:
21/15/9
Deadlift 100/70kg
Overhead squat 60/40kg

 

Burpees for Pat & Jon if anyone beats them at their Birthday wod. However you will be getting visit form them later if you do.

Strength:
Squat 6×3

Met Con:
Pat & Jon’s Partner birthday WOD:
Both members of the team complete the following, with only 1 working at a time:

19 Push Press 70kg/45kg clean up from the floor

11 front squat from a rack 90kg/65kg you have put the bar in the rack from the push press and add the weight to it.

24 k2e pull ups (1 rep is a k2e and pull up)

45 ring dips

68 jumping lunges

The non working partner has to hold a 24kg kb/16kg at all times if it touches the floor during the WOD then 5 burpee penalty each partner.

Each team beating Pat and Jon’s score we have to do 10 burpees.

Frank during last nights strength work.

Speed:
500m row

Strength:
Press 5×5

Met Con:
4 min AMRAP
3 front squats 70/45kg
3 toes to bar
6,6,9,9,12,12 etc
1 min rest
1 min max ring dips