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29/01/2014

29/01/2014

The 17:50hrs & 19:00hrs session will have a choice, either the WOD or Strength Club both will run at the same time. 
It's something we are just trying over the next few weeks. As normal feedback welcome.

Warm Up
Burgener Warm Up

15 Minute EMOM (Every 3 Minutes Complete)
10 KB Swings 28/20kg
10 Burpees
10 Pistols/20 Single Leg Step Ups 
2 Skin The Cat (5 Sec Hold)


For Time:
50 DU's/150 Su's
50 Ab Mat Sit Ups
40 DU's/120 SU's
40 Box Jumps 30/24
30 DU's/90 SU's
30 Pull Ups
20 DU's/60SU's
20 HR Push Ups
10 DU's/30 SU's
10 Air Squats

With Thanks CF Nottingham

Strength Club

A. Snatch Combo:Snatch DL, Snatch High Pull, Power Snatch (4 Sets) (1+1+1x2 Reps)
B. Back Squats (4 Sets) (5 Reps)
C. Push Press (4 Sets) (5 Reps)
D. Abs (Tabata Hollow Rock & Plank)

 
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