Thursday 2nd August (pm)

02 Aug


PVC and bar drills for push and split jerk. The aim was to work on what your weakness is.

Then we have practiced double unders in preparation for the WOD: 10min AMRAP

5 power snatches

10 KB swings

15 double unders

Great effort Wendy on getting the double unders and also massive well done to Fin and Bryan for a great performance.

6.30 & 7.30 WOD class:

Strict press 3-3-3-3-3+ 82.5% of your working max performed in pairs so once once is lifting another team mate is resting and vice versa.

Followed by a wave performance of Squat snatch 3-3-3-3-3-3 70% of your 1RM. I liked the wave system as I could keep an eye on everyone and also you have sufficient rest time before the next go.

WOD: 15min cut off time

21 power snatches

42 KB swings

63 double unders (or DU attempts, no singles allowed)

15 power snatches

30 KB swings

45 DUs

9 power snatches

18 KB swings

27 DUs


Well done everybody tonight, especially:

‘Tommy Gun’ for accidentally using 28kg KB (new addition to the box… yey!) during the second and the third round;

‘one second behind’ Mikkel who finished fraction after Tom;

‘best face of the night’ Yuri (as Alex pointed during the squat snatches);

‘I want to finish’ Nick and Emmanuel, who both asked to suffer longer even after cut off time;

and everybody else who performed well.

See you all next week!

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