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WOD -
Wed 4th Apr
4
Apr18

Warm Up:
In Pairs
P1 Up & Over + Bear Crawls
P2 Front2Rear Lunges
P1 Crab Walk + Inch Worm
P2 Jumping Air Squats

Mobility
Triple Extension Tip Toes
Tricep Ring Stretch
High Elbow Wall Squats

Workout Prep
PVC Pwr Clean Review
Barbell Pwr Clean Review

Strength
Work2Heavy 3 Rep Max
5x3 Pwr Clean

WOD
Light Grace (Max Weight 40Kg)
30 Squat Clean & Jerk 
Every 5 Reps Run 100Mts
This Workout Should Be Done With No Rest


 

WOD -
Tue 3rd Apr
3
Apr18

Warm Up
Single Unders & OHS

Mobility
Shoulder & Thoracic
Midline Stablization

DU Tekker

Workout Prep
Barbell Complex Pwr Sn/Sn Balance/OHS

WOD
Buy In DU's
Then
3Rds AFAP
10 OHS
15 Ring Push Up
Then
Cash Out
70 DU's

WOD -
Mon 2nd Apr
2
Apr18

Warm Up
Shuttle Runs

Accessory Work
Box Squats
Dip Transfers
Dips
Landmines

Workout Prep
Med Ball Clean Tekker
Wall Ball Tekker

Front Squat + Wall Ball Complex

WOD
3Rds AFAP
200Mts Run w Wall Ball
20 Wall Balls
200Mts Run
20 Med Ball Clean

WOD -
Sat 31st Mar
31
Mar18

09:00-11:00Hrs
Open Box

10:00-11:00
Class
Warm Up
Pairs Row & Banded Good Mornings

Tabata
KB Swing & Wallouts

Barbell Reveiw

Workout Prep
1 x 5+5
1 x 4+4
1-2 x 3+3

WOD
10 Rds
Odd
3 Pwr Clean
3 Thrusters
Even
Burpees

 

WOD -
Fri 30th Mar
30
Mar18

HAPPY GOOD FRIDAY (Bank Holiday)
Only 2 Classes Today Guys
08:30 & 09:30 Lets Have The Evening Crew Joining Us For A Morning Session
If we have a good turnout we will change the WOD to a pairs WOD.

Warm Up

5' AMRAP
Single Unders
10 Air Sq
8 Windmills
6 Hard Ring Row + 6 Push Ups

Mobility
Lunge + Twist
Pigeon Stretch
Claf Stretch

Workout Prep
OHS & Bar Work

DU's Tekker

Strength
Work2Heavy 4 Rep OHS Overload

WOD
14' AMRAP
100DU's
20 OHS
100 DU's
12 C2B/Pull Ups/Ring Rows
12 Ring Dips/Paralette Dips
100 DU's
20 OHS
100 DU's
Rd 2 Change 100 DU's to 20 Burpees

 

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