09/06/2017

Warm Up/ Mobilise MetCon: ‘Barbaric Benchmark Mash’ On a 30 Minute Running Clock: ‘Karen’  150 Wall Ball – 6/9 REST 2 MINUTES 10 Rounds of ‘Cindy’  5 Pull Ups 10 Press Ups 15 Air Squats REST 2 MINUTES ‘ANNIE’ 50 – 40 – 30 – 20 – 10  Double Unders …

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WOD: 08/06/2017

Warm Up/ Mobilise Skill: Rope Climb  Technique Scaling/ Progressions Accesory: EMOM: 21 Minutes 1: 5 Muscle Snatch – 25/35 2: 10 DB Bench Press – 15/22.5 3: 10 Back Squat – 40/60 4: 5 Box Jump – 24/30″ 5: 30sec Hollow Hold/ Rock 6: 10 GHD Back Extension 7: 2 …

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07/06/2017

Warm Up/ Mobilise Weightlifting: Power Clean/ Push jerk A: 2 T&G Power Clean + 1 Push Jerk  15 Minutes to establish a max B: ‘Grace’ For Time:  30 Clean & Jerk – 40/60 Time Cap: 10 Minutes

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06/06/2017

Warm Up/ Mobilise Strength: Deadlift Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* MetCon: 4 Rounds For Time  3 Deadlift – 85/110 6 Burpee Box Over – 20/24″ 12 Alt Single arm DB Overhead Lunge – 15/22.5 24 Cal Row/ Bike …

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WOD: 05/06/2017

Warm Up/ Mobilise Strength: Pull Ups A: Establish a Max set of unbroken Strict Pull Ups Rest 90sec B: 50% of max x 6 *rest 60-90sec between efforts* Skill: Toes to Bar  Technique Scaling/ Progressions MetCon: For Time 21 – 15 – 9:  Push Press – 35/50 Toes to Bar …

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02/06/2017

  Warm Up/ Mobilise Skill: Squat Clean  Technique Build Weight HERO WOD: ‘BAZ’ AMRAP: 30minutes  30 Double Unders – 2:1 Single Unders 8 Squat Clean – 45/70 11 Hand Release Press Ups

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WOD: 01/06/2017

Warm Up/ Mobilise Strength: Strict Press Every 90sec: 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 *Build Weight Throughout* Skill: Pull Ups  Kipping Scaling Options MetCon: ‘FRAN’ 21 – 15 – 9:  Thrusters – 30/43 Pull Ups Time Cap: …

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WOD: 31/05/2017

Warm up/ Mobilise Weightlifting: Snatch Complex 12 Minutes to establish a Max of the following complex: 1 Snatch Pull + 1 Snatch + 1 Hang Snatch Accessory: EMOM: 10 Minutes 1: 6 Snatch Grip Romanian Deadlift – AHAP 2: 12 Alternating Back Rack Lunges – AHAP  

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WOD: 30/05/2017

Warm Up/ Mobilise Strength: Bench Press Every 90sec: 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 Skill: HSPU  Technique Scaling Options MetCon: For Time 18 – 15 – 12 – 9 – 6:  Alternating DB Snatch – 15/22.5 HSPU …

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WOD: 26/05/2017

  Warm Up/ Mobilise Memorial WOD: ‘Pray For Manchester’ 1 Minute Silence 22 Minute AMRAP:  22 Double Unders – 2:1 Single Unders 22 Deadlift – 50/70 22 Wall Ball – 6/9 22 American KB Swings – 16/24 22 Burpees

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