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Wednesday 28th August 27 Aug 2013 | 10:00 pm
Open Gym 16:00 – 20:30 What to do? Please remember to book that you are coming. Work on your weaknesses. Handstand push-ups anyone? Leopard Test? Do some mobility work. Please don’t complain about yo...
Tuesday 27th August 26 Aug 2013 | 10:00 pm
A) Weightlifting 2 x Pause Snatch (knee) + 1 x Snatch. In 15mins build to a challenging weight. Quick reset between each rep. B) Strength Walkout 2 x 20 seconds @ 120% of 1RM or heavier than last week...
Monday 26th August 25 Aug 2013 | 08:00 pm
A) Fundamental* Overhead Position. *Developing virtuosity in the basics. Improve these and everything gets better. B) Conditioning We will try be outside for this WOD! 2 rounds of ‘Death by Russian Sw...
Sunday 25th August 24 Aug 2013 | 10:00 pm
Rest day. Do it.
Saturday 24th August 23 Aug 2013 | 10:00 pm
Open Gym 10:00 – 13:00 What to do? Today’s optional WOD is: Michael. Do GHD hip extensions in this workout. Not one person did this last time…maybe today! Please remember to book that you are coming....
Friday 23rd August 22 Aug 2013 | 10:00 pm
A) Strength Deadlift 5 x 3 @ 70% of 1RM. Rest 90 seconds. One Rep Max results here. *Full reset each rep. B) Strength 3 ladders of, Kettlebell Clean and Press x ‘Comfortable number’ each arm Strict P...
Thursday 22nd August 21 Aug 2013 | 10:00 pm
A) Weightlifting Clean + 2 x Split Jerk. In 20 mins build to a heavy weight (80+% 1rm if possible) and then do 2-4 sets at 90%+ of that heavy weight. Previous results (not maxes) here: WODconnect. B) ...
Wednesday 21st August 20 Aug 2013 | 10:00 pm
Open Gym 16:00 – 20:30 What to do? Please remember to book that you are coming. Work on your weaknesses. Handstand push-ups anyone? Leopard Test? Do some mobility work. Please don’t complain about yo...
Tuesday 20th August 19 Aug 2013 | 10:00 pm
A) Weightlifting Hang Snatch. Find your 3 rep max in 18mins. *No reset between the hang snatches. B) Strength Walkout 2 x 30 seconds @ 115% of 1RM or heavier than last week. C) Strength Back Squat Wee...
Monday 19th August 18 Aug 2013 | 08:00 pm
A) Fundamental* Strict Pull-up *Developing virtuosity in the basics. Improve these and everything gets better. B) Conditioning We will be outside for this WOD regardless of the weather! For time; Run ...
