29/6/2017

A.Back Squat
1×5@75%
4×5@80%

B. EMOM x12
1- row 15 cal
2- 15-18 Wall Ball
3- 40 DU / 100 SU

Rest 3min

C. EMOM x12
1- run 200m
2- 15-18 KB Swing @24/16
3- 5 tng power Snatch – moderate

coaches are away competing at the European Championships this weekend so a change of timetable is unfortunately unavoidable. Friday we will be closed at Melksham but the Armoury will be open for ‘open gym’ only. Saturday morning there will be no 9am class but will be open gym from 9-12. Sunday open as normal. Sorry for any inconvenience

28/6/2017

#TeamWodWeds

A. 15 Minute AMRAP
Run 1k as a pair
Then as many rounds as possible in remaining time (break reps how you like)

20 Power Clean 70/50
20 STOH 70/50
20 Bar Facing Burpees

Rest 10 minutes

B. 15 Minute AMRAP
Row 2k
Then as many rounds as possible in remaining time (break reps how you like)

20 C2B Pull Ups
20 Strict HSPU
20 Pistols