WOD

WOD 2018-06-28T09:38:33+00:00

Claudia

With the upcoming ‘Straight Outta Ol’ Skool ‘ comp looking like an awesome fun contest it may be the biggest heart that takes the bacon home. Try going unbroken today!

Strength

E 2 M 5 R

1 CG DL + 1 CG HP + 1 HSCLN + SCLN + PJ

(build)

WOD

” Claudia ”

20 Kettlebell Swing  (24/16)

Run 400 m

5 Rounds

 

The Beast With Two Backs

These cold wet nasty days are tough to keep motivated to eat clean and train daily. With July approaching we may want to document food and training for 30 days, maybe even eliminate alcohol, dairy products or grains. We have food diaries free to those who are keen to try. Check with your coaches about a game plan for you.

Strength

Every 3 minutes :

3 T n G Deadlift (75%)

2  Bench Press (build to a heavy double)

5 rounds

WOD

” The BWTB’s ”

50 DB Clean and Jerk (22.5/15)

*5 Toes To Bar OTM

CAP 12

11.1

We rotate our skills this week to Toes to Bar and Dubs. Get your mechanics right,  then we go light, fast and gassy with the classic 11.1 also known as 14.1.

Gymnastics

EMOM 10

30 s Toes To Bar / progressions

30 s Double Under/ progressions

WOD

” 11.1 “

30 Double Under

15 Power Snatch (35/25)

AMRAP 10

Compare to : 14/12/2017

16.4

A fierce AMRAP to get our week under way. In the words of CF HQ Director Nicolle Carroll, “Buckle In and Gut it out!”

Strength 

E3M 5 R

3 Back Squat (75%)

6 Hip Thruster (build)

WOD

” 16.4 “

AMRAP 13

55 Deadlift (102/70)

55 Wall Ball (9/6)

55 Cal Row

55 HSPU

18.2

So much power and speed shown on Friday and Saturday sessions for 18.2! PB’s galore and we have another crack at this awesomeness today. Go well Peeps!

WOD

” 18.2 “
1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (22.5/15)
Bar Facing Burpee

18.2a
1RM Clean