Weapons 10/11/15 – 13/11/15

Tuesdasy 10/11/2015

warm up

Wall squats 5

Gobet squat 5

air squat 10

alt lunges 20

stick OHS

10 x3 rounds

Strength / olly

A1 Back squats 6×3 31×0 75

A2 Pull ups 6×3 30×1 75

Skills

Rope climbing 15mins

B 6×2 assesnt

Engine

C 8x Rowing and lunging

Row 250mtrs then do 25 BB lunges @ 50% of best weigth from A

rest 1 mins between efforts

WOD 1

6 x 1 min rounds with 1 min rest between each round new exercise

5 burpees then

-ME press ups

-ME Pull ups

-ME air squats

Repeat (score each round please)

Accessory work

lying hamstring curls Frisbees)

3×10

Friday13/11/2015

warm up

“warm up for snatches 10mins

A .Snatch Pulls.

B. Muscle Snatch.

C. Power Snatch.

D. Deep Power Snatch.

E. Snatch with a three second pause in the bottom position”

Strength / olly

A work up to a 3rpm 3 position snatch – High, mid, floor 10mins

B Do 12 single snatches @A no more than 30seconds between efforts

Skills

MU scale and skill as needed

Every one does 10 baby MU slowly to work transitions. 15 mins

B1 MU 3xME rest as needed

Engine

Its Geoff’s birthday

4 set 9 reps @90%+

rest 2 mins after each complex

D1 power cleans

D2 pull ups

D3 Back squats

D4 push Jerk

WOD 1

10 mins AMRAP

6 over stick burpees (20in box)

8 T2B

16 DU

Accessory work

Scotty L sit program

Accumulate 280 seconds L sit