Strength : Pendlay Rows
6-6-6-6-6-6
WOD : Run 800m
then 6 Rounds
10 Single Arm KB Thrusters 53/35 (alternate arms each round)*
1 Deadlift 275/205
then Run 400m after 6 rounds
*It is an absolute MUST this movement be performed properly. You may not have the bell resting on your shoulder, it must be held in the front rack position. Watch this video below and...
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Attendance doesn’t equal results
Don't let a big attendance number, decide whether you are making progress or not. We have said it many times...the most common factor we see with those who get what they want and those that don't, in the simplest sense...is sweat.
Working your ass off, striving to...
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Re-Control
Strength : Clean Complex
EMOM 12m : 1 Power Clean + 1 Front Squat + 1 Power Clean
– Clean to FS must be fully stood up clean before squat
WOD : 9 Rounds
14 Double Unders*
12 Wall Ball 20/14
10 KB Swings 53/35
*Some of you have not bothered to learn how to do double unders, after many, many months...
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