Protected: WOD/Blog

Notices:
• Friday 27th May there will be no 5:15pm & 6:15pm classes.
• Saturday 28th May there will only be an 8am class. We will open up influx to allow more Wolves to WOD😊.
• Sunday 29th May nutrion seminar with Darren Ellis

Strength: Snatch Complex building to Max TnG 25 mins
1x Pwr
1x Squat
1x OH squat

WOD: For time
100 snatches 35/25kg
Every break run 50m

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Notices:
• Friday 27th May there will be no 5:15pm & 6:15pm classes.
• Saturday 28th May there will only be an 8am class. We will open up influx to allow more Wolves to WOD😊.
• Sunday 29th May nutrion seminar with Darren Ellis

Strength: Split Jerks from racks tech and weighted 25mins

WOD: EMOM x 20min
1 Clean (heavy)
2 Front squats
1 Jerk

 

Notices:
• Friday 27th May there will be no 5:15pm & 6:15pm classes.
• Saturday 28th May there will only be an 8am class. We will open up influx to allow more Wolves to WOD😊.
• Sunday 29th May nutrion seminar with Darren Ellis

Gymnastics: Kipping Pull ups/T2B/HSPU 20mins

WOD: Chipper for time 20min cap
50 Deadlifts 80/55kg
10 Pull ups
40 Deadlifts
10 Pull ups
30 Deadlifts
10 Pull ups
20 Deadlifts
10 Pull ups
10 Deadlifts
10 Pull ups

 

Notices:
• Friday 27th May there will be no 5:15pm & 6:15pm classes.
• Saturday 28th May there will only be an 8am class. We will open up influx to allow more Wolves to WOD😊.

Strength: Circuit 5 rounds not for time 25 min
10 bent over barbell rows 60/40
7 strict T2B
10 Good mornings
21 biceps complex empty bar
7 strict ring dips

WOD: 20 min AMRAP
10 KB swings 24/16kg
10 Goblet squats
20 Double unders

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Strength: Front Squats 4×5 building in weight.

WOD: 12min AMRAP
21*15*9*
Front Squat 30/50
Bar Facing Burpee

*60 Dubs/90 Singles
*80 Dubs/120 Singles
*100 Dubs/150 Singles

Reps for remaining time:
Ring MU/C2B/Jumping Pull Up

Then: 3min AMRAP
5 x Squat Clean 50/30 (weight increases by 10kgs after each set of 5).

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Strength: Back Squats 25mins
7x 5 building between sets 5×1 min weighted planks across box

WOD: For time
1 Pwr clean 80/55kg
2 Burpess
2 Pwr cleans
4 burpees
3 Pwr cleans
6 burpees
4 Pwr cleans
8 burpees
5 Pwr cleans
10 burpees
5 Squat cleans
8 burpees
4 Squat cleans
6 burpees
3 Squat cleans
4 burpees
2 Squat cleans
2 burpees
1 Squat clean

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