*At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 10 Rounds For Time 300 m Run/Row 20 Air Squats 10 Press ups GYMNASTICS at home 3 Sets. 40 Press ups 80 Russian Twists (L+R =2) Rest 2mins between sets BARBELL at home WOD - 20min Cap 150 x GTOH (light weight) EMOM 10x press ups (Scale to 5x press ups) ERG/Row at home 9 rounds max meters 1 minute on 1 minute off *set up intervals 1 on 1 off STRENGTH at home Strict Press 5x5 Snatch Grip High Pulls 6x3 Barbell Shrugs 5x6 6 sets of the following Complex 2 Snatch High Pulls, 2 Hang Power Snatch, 2 Squat Snatch rest 2 mins between sets. 9 min AMRAP 9 OHS 9 Hang Power Cleans 9 Clean & Jerk MET-CON at home 30 min emom 1- 12 Slamball/ MB over shoulder 2- 10 Slamball/MB hold squats 4 down ups 3- 20 Alt lunges, 10 press ups
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See AllDue to the high number of participants in all classes and waiting lists we have decided to open up the booking to 20 participants per class. We hope this gives more members the opportunity to take par
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