Hey guys,
We hope you like the new booking system. It’s got some awesome features that we can’t wait to start using.
As expected we have had a few teething problems with the migration over to BoxChamp. These issues will hopefully be sorted out by tomorrow or Tuesday at the latest.
As for booking in this week we are going to make the WODs suitable for bigger numbers as we know a few of you are having problems getting booked in to the system and on to classes. We are not worrying about booking in for Monday so just turn up.
We will let you know when the booking system comes in to full effect.
Here’s the WODs for the week, we will also be loading these on to BoxChamp so you can start to record your results.
WOD
Monday
EMOM 40 minutes
- Ski or Row
- 5 Pull ups + 10 DB Thrusters 15kg / 10
- Squat thrust over an ab mat (max number in 45 seconds)
- Rest
Tuesday
A)
Build to heavy – 4 dl – 3 HPC – 2 STOH
B)
10 rounds for time :
4 deadlifts
3 hang power cleans
2 STOH
(70% of a)
Wednesday
1 mile run
rest 3
1200 run
rest 3
800 run
rest 3
400 run
rest 3
200m run
Thursday
A)
6*5 back squat @ 80%(same as last week) e3mom
B)
5*10 Bulgarian split squats
Friday
17.5
(Heavy) Games workout baby!
Saturday sweat
Triple G chipper.
100 pull ups
80 sit ups
60 pistols
40 cal row/ski/bike
20 dumbbell push press (1 dumbbell, 30/22.5)
Saturday strength
Power Snatch to a heavy triple (not letting go, not touch and go)
Drop to 80-85%
1 rep every 30s * 20
