WARMUP:

3mins Double Unders

1min Rhythmic stabilisation each arm

1min Rebound box jumps

MOBILITY:

Pistol of doom 15, 15

Peanut roll & crunches 5, 5, 5, 5

WOD:

“Barbara”

Five rounds, each for time of:

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

3mins rest between each round

WARM UP:

3mins

10 Good mornings

10 Snatch press

10 Muscle snatch

MOBILITY:

Pistol of doom

Groin terror

Thoracic extensions

MOTOR CONTROL:

5 Rounds building weight of the following complex

3 Snatch pulls > 3 Hang power snatches > 3 Snatch balance

WOD:

Seven rounds for time of:
12 Thruster 35/23.5kg ( no bumper plates, no dumping)
9 Toes-to-bar
Run 200 meters with a 10/6kg medicine ball

Worst wod demo ever…. I think we can get a few folks to beat these times too.

WARM UP:

2mins skin the cats or skin the cat progressions

MOBILITY:

Posterior hip capsule distraction

Peanut crunches

WOD:

As an individual or in teams

“Ralph”

Four rounds for time of:
8 Deadlifts 115/75kg
16 Burpees
3 Rope climbs
Run 600 meters

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WARM UP:

2mins Double unders

MOBILITY:

Groin terror

Pistol of doom

Thoracic rolls

MOTOR CONTROL:

2 Snatch balance + 2 Overhead squats

EMOM 8mins

build to a max effort

WOD:

5 Rounds

3 Clean and jerks 100/60kg

5 Burpee box jumps 24/20″

10 Chest to bar pull ups

Farewell and thanks for visiting Dane. Hope to see you return one day.

WARM UP:

Tabata

L-sit hang

MOBILITY:

Thoracic extensions

Groin terror

Front rack neck opener

MOTOR CONTROL:

EMOM for 8mins 3 Jump squats@50%

WOD:

30 Handstand push-ups
50 Good mornings 20/16kg
30 Toes to bar
30 Deadlift 100/60kg
30 Push press 50/35kg
50 Kettlebell swings 24/16kg
Run 800m
10 Muscle-ups