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WOD -
Thu 30th Jan
30
Jan14

Warm Up
Burgener Warm Up

Strength (in 20 minutes)
Front Squat 
5-5-5-5-5
Split Jerk
3RM

15 Minute AMRAP:
7 Push Press @ 60/40Kg
10 OH Squats @ 60/40Kg
15 T2B

Finisher 
Max Reps HSPU's 3 Minutes

WOD -
Wed 29th Jan
29
Jan14

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)

WOD -
Tue 28th Jan
28
Jan14

Warm Up
Med Ball Clean Warm Up

Strength 
Deadlift
5-5-5-5-5


In 18 minutes AMRAP of CINDY
15 C&J @ 60/40Kg
Run 350
15 C&J 60/40Kg
Run 450
15 C&J 60/40Kg
in the remaining time AMRAP
Cindy
With Thanks CF Nottiningham

WOD -
Mon 27th Jan
27
Jan14

Warm Up
Shoulder Mobility
Burgener Warm Up


14 Minute EMOM
2 Snatch Balance
2 OH Squats
2 Hang Power Snatch
2 Squat Snatch
Build towards your WOD weight


5 Rds for Time:
3 Squat Snatch @ 50/30kg
40 DU's
50 Burpees (Cash Out)

With Thanks CF Nottingham

WOD -
Fri 24th Jan
24
Jan14


WOD
"Marquerita"
50 Reps for Time of:

1. Do a burpee
2. Do a push-up, then stand up
3. Do a jumping jack
4. Do a sit-up, then stand up
5. Kick up to a handstand for a second


Remining time Work on Weaknesses

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