Jo overhead squatting.

Team Met Con:
In a team of 5 complete:
30 min AMRAP
20 calories row
20 KB push press 2×24/16kg
20 box jumps
20 push ups
20 wall balls 9/6kg
3 rope climbs

*Once a team member finishes on a station the next member can start
**The only station where a team member can start before the one in front has finished is the rope climb
***The team can change order after each round but not in the middle of a round

 

‘Linda’ aka the 3 bars of death.

Met Con:
‘Linda’
10-1
Clean (any) 75% body weight
Bench or floor press body weight
Deadlift 150% body weight

Finisher:
6 min plank, change position every 30 sec

Some battle rope work last Sunday.

Strength:
Front squat 5,5,3,3,1,1
Strict pull up 3xmax

Met Con:
100 double unders
50 handstand push ups
40 toes to bar
30 shoulder to over head 72.5/45kg
30 lunges 72.5/45kg

Burpee action.

Strength:
In a team of 3 achieve a total score for a max power clean

Met Con:
In your team
Row 1500m
Then 120 Reps – split equally of:
Wall Balls – Non-workers* hold plank
Sit ups – * 50-30kg front rack
STOH – 50/30 – *Hang from pull up bar
KB Swings 24/16 – *hold plank
Burpees – *Hang from pull up bar
then
Row 1500m

Jacqui log pressing on Sunday.

Strength:
Squat 5×3
Press 5×3

Met Con:
10 front squats 75/52.5kg
20 push ups
9 front squats
18 push ups
8+16, 7+14………..1+2

Monika & Claire helping Em into a ring handstand.

Strength:
Bar muscle up 3 on the min for 10 mins
Strict toes to bar 3×10

Met Con:
2 rds
30 burpees
30 oh squats 50/35kg
30 chest to bar pull ups

Strongman Sunday.

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

Rich snatching.

Strength:
For 12 mins complete
3 hang power cleans on even mins
3 push press on odd mins

Met Con:
9 snatches (squat) 60/40kg
21 pull ups
7 snatches
15 pull ups
5 snatches
9 pull ups

Ahmar during last nights ring work.

Strength:
Squat 5×3
Press 5×3

Met Con:
‘Elizabeth’
21/15/9
Clean (squat) 60/42.5kg
Ring dip

Netta loading up Vanessa on weighted push ups.

Strength:
Gymnastic ring work 10 mins
work on any of the following:
Ring handstands / skin the cats / levers

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