WOD Wednesday 5th June ’13
WOD
In teams
For time:
Team run
3 rounds of:
20 wall balls (everyone shoots for the 10′ line)
15 swings 32/24 (scale to Russian swings before weight)
10 burpee box jumps (20″ for all)
then
1x block run relay.
-The whole team must return from the run before the first athlete can begin wallballs.
-Once the station in front of you is free the next athlete can […]
WOD Tuesday 4th June ’13
WOD
A. 5-5-5-5 back squat
with each successful 5, up the weight by 1kg minimum and go heavier. 4 sets.
B. Row 500m then max unbroken wallballs
– if you drop the ball or pause that constitutes a break, a no-rep for failing to hit the target or get squat depth does not.
– if you manage the row in under 1:35/1:45 then you get a +15 wallball bonus!
– if you manage […]
WOD Monday 3rd June ’13
WOD
20min AMRAP
Block run
21 KB swings 24/16
12 pull ups
rest 2mins (mandatory)
– The rest begins as soon as you finish the pull ups and must be a full 2mins before you go on your next block run.
Tuesday 19.15: Olympic lifting takes place of the WOD, Ray Cavanagh will be leading the class and it is open to all, you don’t have to be a member. £3 for […]
WOD Friday 31st May ’13
WOD
As a team:
3 rounds
500m row
40m (2x Rig to Office to Rig) Farmers Walk @ 100kg
20m Sprint
Load/Unload 80Kg to 48″
15KBS @ 32/24kg
20m Sprint
Subsequent athletes must wait for the athlete in front to move on from the plate load/unload. If the person in front of you is loading plates; your task will be to unload them and vice versa.
Saturday 11am, there […]
WOD Thursday 30th May ’13
WOD
A. 1RM strict press
B. OH medley!
This evening there is no 19.15 WOD, mobility is on instead with our physio Jonny. It costs just £3 per head and it is time well spent learning how to care for your muscles and joints.
He also has a new range of sweet tees if you are so inclined.
Girls’ WOD will take place on Saturday at 11am. All male athletes should be finished their workout by […]
WOD Wednesday 28th May 2013
In Teams
3x 10 minute AMRAP
200m Row
10x Burpees
15x KBS 24/16
20x Wall Ball Throws 20/14
25x Jumping Lunges (25 Total, alternate legs, fully extend at the hip)
Rest 3 Minutes
You may not overtake the team member in front of you. Each completed station earns the team one point. There are no points awarded for incomplete stations.
Jonny’s mobility class will take place tomorrow evening […]
WOD Tuesday 28th May ’13
WOD
5 rounds for time:
40x double unders
5x power cleans 80/55
Tonight 19.15, olympic lifting with Ray Cavanagh. This class costs just £3 per person and offers more coaching tips than you could hope for, if weightlifting movements (power cleans, cleans, snatch, power snatch, jerks, power jerks even overhead squats) are something you need to work on then this class is a must. Make the effort, you won’t be disappointed!
Thursday19.15 is mobility […]
WOD Monday 27th May ’13
WOD
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
5 rounds. Record total time.
Please note that the gym will only be open from 6:15am to 1:30pm due to the bank holiday.
Tuesday 19:15 Olympic Lifting with Ray Cavanagh
Thursday 19:15 Mobility with Jonny
WOD Friday 24th May ’13
WOD
INDIVIDUAL EVENT 5 – 2013
21-15-9 reps for time of:
Deadlift (143 / 93kg)
Box jump (30 / 24 inch)
Time cap: 8 minutes
Monday bank holiday we will operate on limited opening hours. 06.15 – 13.30. A WOD will be posted and a coach will be on hand to help.