WARM UP:
3mins
5 Strict sternum to bar pull ups
10 Hand release push ups
15 Pause overhead squats
MOBILITY:
Pistol of doom
Thoracic roll
Leg swings
WOD:
In pairs or as an individual
5 Rounds for time
Run 400m
20 Burpees
15 Strict pull ups
WARMUP
3mins
10 Ring Rows
10 Good Mornings
10 Band Pull Aparts
MOBILITY
Pistol of Doom
Barbell Quickie
Thoracic Extensions
MOTOR CONTROL
5 Rounds, building up in weight
2 Snatch Pulls
2 Hang Power Snatch
2 Snatch Balance
WOD
Strict Press 5×5
THEN
6min AMRAP
12 Kettlebell swings 32/24kg
6 Burpees
Just a reminder on the Christmas/New Year opening hours;
We will be CLOSED Christmas Day, Boxing Day and New Years Day.
Christmas Eve and New Years Eve we will be running an 8am class only.
BENCHMARK DAY
WARM UP:
3mins
5 Strict pull ups
10 Push ups
15 Squats
MOBILITY:
Pistol of doom
Peanut crunches
Own choice
BENCHMARK WOD:
“FRAN” 21/15/9
Thrusters 42.5/30kg
Pull ups
WARM UP:
Snatch warm up -3mins
10 Good mornings
10 Snatch press
10 Muscle snatch
MOBILITY:
Pistol of doom
Groin terror
Thoracic extensions
Overhead hang
MOTOR CONTROL:
Muscle up practice
WOD:
5 Rounds
1 Clean and jerk
10 Back squats
Rest 3mins
*Your score is the total weight lifted. Only add every lift made… If you miss your clean and jerk or a squat then the number doesn’t get added.
e.g
1 Clean and jerk @ 100kg
+
10 Back squats @ 110kg
=
1200kg for that round. Your score will be the total of all rounds
