Strength: 20 mins to find a 1rm OHS

Wod: "Randy"
75 power snatch@35/25

Strength 20 mins to establish a heavy complex
1 snatch balance + 2 OHS

Wod Half Mary 10 min AMRAP
5 HSPU
10 pistols
15 pull ups

Wod: we are doing half Mary to keep intensity high. Usually this would be a Wod to pace , but with only 10 mins attack it and move fast.

Skill
8 min EMOM of HSPU

Wod "Isabel"
30 snatch@60/40

Skill: work through progressions and then perform Emom with either HSPU or progressions.

Wod: heavy snatches , usually this would be speed but I want you to aim for quality over speed this time.

Strength:
10 mins to build upto a 3rm TNG clean
10 mins to build upto a 3rm Thruster

Wod: 4rds of 3 min on 1 min off
3 power clean@50/35
6 STOH@50/35
9 BJO@24/20"

Wod: all out effort for 3 mins then take 1 min rest and aim to stay consistent with score. Score will be lowest scoring round.

Skill: Strict RMU
Emom Eve/Odd
20 secs false grip holds
40 secs strict MU Transitions

WOD:-"Nasty girls"
3RFT
50 Air squats
7 RMU
10 Hang power cleans@60/40

Wod: be tactical with this Wod , especially with RMU, aim to increase pace each round , finish strong.

WOD: "badger" 3RFT
30 squat clean@40/30
30 pull ups
800m run

Wod: in memory of our good friend Graig Jackson Wilcox, pace this Wod from the start use run as active recovery.

Strength: 20 mins to build upto and perform 5x2 back squat@90%1rm

Wod: For time
10rds
10 wall balls
10 burpees

Wod: this is a sprint Wod aim to complete a round at least every 90 secs. Aim to keep moving.

Skill: clean and jerk

Wod: “The chief”
5x3 min amraps (1 min rest after each round)
3 power clean@60/40
6 press ups
9 air squats

Wod: aim to move fast on each amrap try to keep score consistent each round.

Skills: 5 mins practicing previous progressions for BMU and HSW (10 mins)

Wod: 16 min EMOM (40 secs on/20 secs off)
1: D-ball over shoulder@30/20
2: BBJO@30/24”
3: DBSnatch@22.5/15
4: RMU

Skill: focus is on trying to progress and have practice time.

Wod: our focus on moving fast but staying in control and trying to recover for complex movements continues!
The RMU will be challenging after previous movements, try to keep form.

Strength: 20 mins to perform
5x3 snatch pull to knee(3 sec pause)@90-100%
3x3 hang power snatch + ohs@70% and build
3x1 snatch (stay light and work on form)

Wod: 15 min amrap
DBsquat 10r/10l
DBC&J 20 reps alternate
DBOHL 10r/10L
DBSnatch 20 reps alternate
@22.5/15kg (1DB)
After each round completed perform 2 lengths bear crawl (pull up bars to window wall)

Strength: an example of what we’ve been working on in barbell club. Mechanics and Positions.

Wod: a chance to find any imbalances you might have working with dumbells , pace this Wod and focus on maintaining form.