April 2018

STRENGTH Turkish get up 3, 2, 1, 1 rep WOD ‘Angie’ 100 Pull up 100 Push up 100 Sit up 100 Squat Time cap 25 min Compare to: 18/08/2017 Complete all reps of each exercise before moving on to the next one.  If required, you may scale the workout by partitioning exercises and/or decreasing total […]

GYMNASTICS Handstand roll out Ring holds 10 minutes We’d like to do a bit of a survey, if you can handstand walk over 1 mat (1.8m), get your name upon the whiteboard. I think there’s more than 30 of you… WOD Clean & Jerk 1 every 20 seconds, 12 minutes Compare to: 16/08/2017 You can do

STRENGTH Front squat 4 x 5 rep WOD Row 800 60 Wall ball 40 Kettle bell swing (24/16) 20 Front squat (80/55) 15 minute cap

GYMNASTICS Planche progressions L sit 4 rounds STRENGTH 1 Power snatch 1 Overhead squat 1 Squat snatch Every minute on the minute, 10 minutes WOD 6 Squat snatch (50/35) 30 Double under 6 rounds (14 minute cap)

GYMNASTICS Tabata toe to bar/Hollow rock STRENGTH Deadlift 4 x 5 rep WOD 8 Burpee 8 Pull up 8 minutes, as many rounds as possible

Our 6th benchmark workout for the week and this one is big. Partnering up is an option that some should take, have a look at workout times in link to help decide. If you do this workout with a partner, for each round you’ll relay 200m each, then do 15 reps each of the box

STRENGTH Thruster 4 x 3 rep WOD ‘Jackie’ Row 1000 50 Thruster (20/15) 30 Pull up 12 minute cap Compare to: 03/02/2017 Pace the 1000m row so you can get straight onto the thrusters and potentially get them done unbroken. The thrusters are meant to be done fast with little to no rest, so even

STRENGTH Weighted dip Barbell row 4 x 5 rep WOD ‘Isabel’ 30 Snatch (60/40) For time Compare to: 16/02/2018

STRENGTH Snatch 5 x 2 rep WOD ‘Annie’ Double under Sit up 50, 40, 30, 20, 10 reps Compare to: 16/02/2018

STRENGTH Clean & Jerk 5 x 2 rep WOD ‘Gwen’ Clean & Jerk 15, 12, 9 reps Compare to: 03/11/2017 Reps must be touch and go. You may only rest with the bar overhead, in the front rack and top of deadlift. Holding that heavy load is taxing though, so it’s recommended you keep rests