One of last weeks wods in full flow.

Strength:
Front squat 5×4
Bench 5rm

Met Con:
3 rds
400m run
21 wall balls
12 ring dips

Antony mid bear complex.

Strength:
Jerk + Leg lifts 5×3+10

Met Con:
‘Zimmerman’
25 min AMRAP
11 chest-to-bar pull-ups
2 deadlifts 145/95kg
10 handstand push-ups

Ben on lunges.

2 hour strongman session:
14:00-16:00

John & Pat on Thursdays wod.

Met Con:
Open wod 14.5
21-18-15-12-9-6-3 reps of:
Thrusters 43/29kg (minimum weight required)
Bar facing burpees

Strength:
Strict pull up + ring dip 5×10+10
(use weight if needed)

Nicola & Silke on last nights wod.

Strength:
Squat 8×2
Strict chest to bar 5×5-10

Met Con:
1000m row
50 KB swings 32/24kg
30 ring dips
20 pull ups
10 handstand push ups

Claire pressing.

Met Con:
for 10 mins complete
10 front lunges on even mins
8 KB press on odd mins
for 10 mins complete
3 bear complex’s on even mins
2 rope climbs on odd mins
for 10 mins complete
10 bar facing burpees on even mins
10 toes to bar on odd

Go as heavy as possible

14.4 done, one more to go.

Met Con 1:
In a team of 3 complete 4500m row.
A team member cannot complete more than 500m in 1 sitting.

Met Con 2:
In your team complete
15 bar muscle ups (can be partner assisted)
30 thrusters 60/40kg
45 chest to bar pull ups
60 hand release push ups
90m OH lunge walk (9 lengths) 25/15kg
60 hand release push ups
45 chest to bar pull ups
30 thrusters
15 bar muscle ups

John & Clive post wod.

Strength:
Power snatch + snatch + oh squat x6
Clean & jerk 5×1

Met Con:
5rds
5 deadlifts 125/80kg
10 burpees

Matt pressing.

Strength:
Skin the cat + muscle up + 5 dips + L – sit + forward roll + 5 ring pull ups x4

Met Con:
21/15/9
STOH 60/40kg
Pull ups
*perform 3 power snatches before each round

Strongman Sunday.

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