Thursday 2nd August (pm)

02 Aug

Foundations:

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

Results:

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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