Reminder – There will be a Dawnraiders session only this Friday. No classes on Saturday or Labour Day Monday. Classes will return to normal next Tuesday 27th Oct. Strength: Bar complex working up to a heavy weight. 1 Power Clean, 1 Front squat, Jerk WOD: For time 1 – 10 Power Clean 40/60 10 – 1 […]

Reminder – There will be a Dawnraiders session only this Friday. No classes on Saturday or Labour Day Monday. Classes will return to normal next Tuesday 27th Oct. Strength: Back Squat find your 1rm then deload for 20reps at your desired weight. WOD: “Helen” 3RFT 400m Run 21 KB Swings 16/24 12 Pull Ups

Gymnastics: Handstand, holds, walks, Strict ring dips. WOD: 20min EMOM Slam balls 20/15reps HSPU 7reps or WC 3reps T2B 10 or 15 sit ups Cal row 15/12

Partner WOD: 1 person working at a time except when doing the plate run. 400m plate run load bar x 2 100 power snatch (25/40) 400m plate run x 2 load bar 100 power cleans (25/40) deload one plate from each side 400m plate run x 2 100 thrusters (25/40)

Core: TABATA BattleRopes Sledgehammers Mountain Climbers Sit Ups Wall Balls 6/9 WOD: Chipper 1km run 15 KB Swings 15 T2B 15 Burpees 800m run 20 KB Swings 20 T2B 20 Burpee 400m run 25 KB Swings 25 T2B 25 Burpees 200m run 30 KB Swings 30 T2B 30 Burpees  

Gymnastics: Kipping Pull Up Progression – Pistols and Strict ring rows WOD: “Angie” for time 100 Pull Up 100 Push Up 100 Sit Up 100 Air Squat

Strength: Front Squat 5,5,3,3,2,1,1 Deload @ 60% for 20reps WOD: 5RFT 15 Front Squat 30/50 30 Sit Up 400m Run

Strength: Split Jerk 5 x 5 @ 70%   WOD: “Grace“ 30 Clean&Jerk 40/60 For time Buy out: EMOM 12min Slam Balls KB Swings Cal Row Dubs

Warm up: Row 500m AFAP   WOD: Down and Back ⬇⬆ 30 Wall Balls 6/9 21 T2B 18 Push Ups 15 Front Squats 40/60 12 Pull Ups 9 Burpee Box Jump 6 Thrusters 30 Dubs