27 August 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Gymnastics Strength / Conditioning
Complete 3-4 rounds of:
10-15 Pull-ups, strict
10-15 Push-ups
10-15 GHD hip extension
10-15 Hollow to tuck with 2 second hold in each position
10-15 Samson lunge with 2 second hold in the bottom

B) Conditioning
For time:
800m Run
30 Clean & Jerks, pick load
800m Run

*The focus is C&J technique
*Choose a load that allows you to do quick singles, but focus on smooth barbell cycling and the transition from clean to jerk

Competition Class (9.30 – 11 am)

A) SID Q.3

B) Gymnastics: Muscle-ups
Alternating EMOM x 10
Minute 1: Muscles-ups @ 50% max set
Minute 2: Row @ easy to moderate pace

Engine Work (8.30 – 9.30 am)

A) Conditioning
As many reps in 17 minutes as you can of:
40 Burpees
30 Thrusters (20/15 kg)
30 Burpees
30 Thrusters (35/20 kg)
20 Burpees
30 Thrusters (40/30 kg)
10 Burpees
AMRAP Thruster (50/35 kg)

MOBILITY DRILL OF THE WEEK

Reminder: We will be running a Bank Holiday Class Schedule on Monday 28 August, with classes running on the hour from 8 am to 10 am.