Workout of the Day
Great turnout for the OL session last night, some new faces and some new PR's! Tonight! 18:15 - mobility for deadlift with Jonny and at 19:15 the Mo'down WOD! Come along, take part and donate to charity! WOD 100 deadlifts for time (100/65kg) every time you drop the bar do 30 double unders Post time to comments
With the promise of rain for all of today, the endurance WOD is off. Olympic Lifting is on tonight from 8pm. WOD Tabata something else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
15mins get 3rm thruster 10min AMRAP 12 box jumps 24'/20' 6 power cleans 60/42.5kg
'Cindy' 20 minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats Be sure to show up promptly for the team WOD tomorrow, it begins at 11am sharp. The gym will be open from 10am for anyone wanting to get a workout in before the hordes descend.
Sunday's team wod starts at 11am, gym will be open from 10am so come in and warm yourself up for the event which is being programmed by Big Red. Last night's parkour was a great big obstacle course that was both challenging and fun, well done to Mat who attended and next time be sure to make it along as you're all missing out! Looking ahead, Tuesday at 20.00 is Olympic Lifting, Wednesday at 18.15 is mobility, Thursday at 19.00 is parkour. Please get along to as many of these as possible, it's not only an opportunity to develop your fitness but also your knowledge. From now on Team Wods will be at 11.00 on Sunday and the regular wods no longer take place. WOD 16-14-12-10 rep rounds of: hang thrusters 42.5/30kg toes to bar
UPDATE: There will be NO wods on Sundays.... only the team wod which will now start at 11am. The gym will be open from 10am for general use/ warming up and the team wods should be completed by 1pm. Today is a running WOD, parkour is inside tonight, so if you don't like the weather or the cold then try something new and get into the 7pm class tonight! Sharon continues her discounted massages for one more day, make sure you book in before Friday ends. WOD For time: Run 1600m 10 Burpees 20 Sit ups Run 1200m 15 Burpees 25 Situps Run 800m 20 Burpees 30 Situps Run 400m We will be posting our opening days/hours through Christmas and the New Year soon. We are also considering a small change to the WODs by only having team WOD on the Sunday. Starting at 11am. This is due to poor attendance to the normal workouts as a result of the team event. Thoughts?
Tonight is Jonny's Mobility class, it runs in place of the 18:15 WOD. This is a great chance to learn how to improve athletic performance, maintain joint health and prevent injury, so come in and get involved! Classes are just £7 per class Back Squat 10-10-10 then 5 rounds for time: 10 walking lunges 10 box jumps 24/20" 10 kb swings 32/24kg There are 2 days remaining on Sharon's amazing offer of £35 for a 90 minute massage so please take advantage of this by Friday, to book in call 07580-459-243 or email sharon.moran@btinternet.com
Tonight, Olympic Lifting at 8pm! WOD Push Jerk Technique Push Press 3-3-3 Split Jerk 1-1-1 then: 7min AMRAP 7 press-ups 21 double unders
To mark us completing our Level 1 Coach Assistant exam we will do some OLifting! There is a lot going on this week. Sharon is offering reduced priced massages, parkour continues on Thursday, Jonny's mobility class is on Wednesday in place of the 18:15 WOD and Olympic Lifting with Ray and Haris is on Tuesday. The team WOD will be taken by me (Iain) as Jonny is away, hopefully I can live up to the great work he has been doing for this fun event! WOD Power Clean - 3-3-3-3 Front Squat - 5-5-5-5 Post heaviest loads to comments.
Steve's WOD 2! Also Team WOD STARTS at 1pm, so get in earlier to warm up if you plan on taking part.