Wednesday 27-7-16

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[caption id="attachment_4247" align="aligncenter" width="642"] James[/caption] Warm-up: Barbell Warm-up Double Under Clinic Strength: Weightlifting Running Clock Mins 1-8: EMOMx8: 1 Squat Snatches (85%) Rest 4:00 Mins 12-20: EMOMx8: 1 Squat CJ (85%) WOD:For Time 12 minute Cap 150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double…

Tuesday 26.7.16

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[caption id="attachment_4240" align="aligncenter" width="642"] Locomotion RoutineJulia[/caption] Warm-up: Locomotion routine 1000m Row, Rowing clinic Strength: Sumo Dead Lift 4x6 reps for max load, unlimited rest between sets WOD: 11 minute time Cap Rx & Mod 1: "Christine" 3 RFT: 500m Row 12 Deads, Bodyweight 21 BJ, 24/20 Mod 2: "Christine" 3…

Monday 25.7.16

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[caption id="attachment_4237" align="aligncenter" width="642"] Ross[/caption] Warm-up: Shoulder mobility then..Barbell or squat warm-up Strength: A day of Choice. Choose one. 12-15 minutes to work it. A)EMOMx12: First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance Second 4 mins are Hang Squat Snatch Final 4 mins are Squat…