Member of the Month
The BASH
30min AMRAP
100m pinch carry 10/5
4 strict pull up
6 push up deficit on plate
8 hang power clean 50/35
Tag: double unders
Monday WOD
Strength
Front Squat
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
30 air squats
20 sit ups
10 HSPU
Olympic Lifting
Snatch + OHS + Power snatch + OHS + Hang snatch + OHS
1-1-1-1-1
Monday WOD
Strength
Push press
1-1-1-1-1
Metcon
Karen
150 wall ball
Olympic Lifting
Jerk
1-1-1-1-1
Monday WOD – Deload week
De-load week – ensure you follow the reduce load percentages as we set up for a new strength cycle next week.
Reminder: Tonight we have the goal setting workshop info night at 7:15pm at the gym. Hope to see you all there
Strength (deload)
Strict press
3×5 40%, 50%, 60%
Metcon
50-40-30-20-10
Double under
Burpee
Olympic Lifting
Snatch T&G with 3 sec pause
5-5-5-5-5
Friday WOD Deadlift and more
Strength
deadlift
3-3-3-3-3
Metcon
12min cap
3 Rounds For time
12 hang Power snatch 35/25
12 back squat
12 hang power clean
12 alt lunge
Thursday WOD Overhead complex
Strength
strict press, push press, push jerk
1-1-1-1-1
(bar must not touch the ground)
Metcon
10min cap
21, 15, 9
Push press
Toes to bar
Olympic Lifting
OHS
3-3-3-3-3
FRIDAY WOD Row, run, double unders
Metcon Team WOD
20min AMRAP
ME calories Row
ME DU
400m run
Total score = DU + Calories
In groups of 3
Change when runner returns from 400m run
