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Tuesday:

A.

Strength – Strict Press

5 X 5 @RPE 7-8

*Set Every 90s

B.

Metcon – 16 EMOM (4 Rounds)

1- 10/7 X Cals + 6 X Down Up
2- 14 X Slam Ball @12/9kg (30/20lb)
3- 8 X Hang Power Clean + 8 X Push Press @50/35kg
4- Rest

——

Wednesday:

A.

Strength – Pistol / Pull Up / Toes To Bar

12 EMOM:
1- 12 X Alt Pistol
2- 6 X Strict Pull Up
3- 6 X Strict Toes To Bar

B.

Metcon

12 AMRAP:

200m Run*
10 X LH Devils Press @22.5/15kg
200m Run*
10 X RH Devils Press

*Inclement Weather: (Wo)Man Up or 200m Row/Ski / 0.31 Mile Bike

——

Thursday:

Barbell – Snatch

A.

3 X 3 Snatch Balance @RPE 7

B.

Build a Heavy Technical Snatch

*Rest 90s Between Sets

C.

8 EMOM

1- 1-2 X Snatch @70% of B
2- 30 X DU / 60 X SU

——

Friday:

A.

Strength – Back Squat

Set Every 90s:

4 X 4 @RPE 8

B.

Metcon – 4 Rounds For Time:

25/20 X Cals
3 Rounds of:
1 X Rope Climb
10 X Push Ups
15 X Air Squats

Time Cap: 20 Mins

——

Saturday:

Team WOD

With a Rolling Clock In Pairs:

00:00-0600
‘Say Grace Together’

60 X Clean & Jerk @61/43kg

06:00-10:00
Rest

10:00-20:00
‘Feast with Fran’

42-30-18
Thrusters @43/30kg
Pull Up*

*Scaling: Purple Banded / Low Bar / Row

20:00-23:00
Rest

23:00-30:00
‘After Dinner Annie’

50-40-30-20-10
DU*
‘Synchro’ Partner Sit-up

*Split DU / SU between you, one person working at a time. SU = X 2 Reps

Gymnastics:

Week 1/3 – Upside Down

Week 1 of 3 of building Strength and Skill on the Handstand, covering the three main elements of all variations of; Handstand Push Up, Holds, and Handstand Walking. Includes Gymnastic Strength & Core Conditioning, Shoulder Mobility work, plus Homework!

*Please note that the minimum standard is to kick up against the wall safely

——

Sunday:

Hero WOD ‘Dicko’

This British Hero WOD is dedicated to Steve Dixon (Dicko) from Sunderland UK who was killed on November 24, 2007, in the Tallil area of southern Iraq. At the time of his death, Dixon was providing close protection to US Army Engineers when a large IED detonated beneath his vehicle. Despite having recently left the British Army where he served in The Royal Green Jackets for over 10 years, Dixon had returned to Iraq as a contractor to support reconstruction efforts. He is survived by his wife Sarah, children Caitlin and Niall, and extended family.

3 Rounds for Time:

29 X Push-Up*
6 X Hang Power Clean @50/35kg
29 X Sit-Up
6 X Push Press @50/35kg
29 X Pull-Up*
6 X Overhead Squat* @50/35kg
29 X Kettlebell Swing @24/16kg

*Scaling: Box Push Up / Seated Low Bar Pull Up / Ring Row / Back Squat

Time Cap: 32 Mins