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
9 power snatches
18 KB swings
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!