Blog Archives

Oct 5th, 2017

Category: Blog
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Thursday 5th October 2017

POWER 5 RFT – 12 chest to bar pull ups – 9 squat snatch 43/30 – 6 strict handstand push ups BUY OUT: 800m run S’N’C 5 RFT – 12 jumping chest to bar pull ups OR 12 ring rows – 9 power snatch 35/25 – 6 hand release push ups BUY OUT: 800m run

Oct 3rd, 2017

Category: Blog
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Tuesday 3rd October 2017

Today’s workout is broken down in to three parts A) PAUSED OVERHEAD SQUAT – build to a moderate single with a 3 second pause at the bottom B) SQUAT SNATCH 12min EMOM Minute 1: 3 reps @ 70% Minute 2: 2 reps @ 75% Minute 3: 1 rep @ 80% Minute 4: REST C) BACK […]

Aug 9th, 2017

Category: Blog
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Wednesday 9th August 2017

“AMANDA” 9 – 7 – 5 muscle up squat snatch  61/43   SCALES: 1 muscle up = 1 pull up + 1 dip (rings or bars) 1 squat snatch = 1 power snatch + 1 overhead squat   A quick wee benchmark wod but don’t let the rep scheme deceive you either cos whether you […]

Dec 9th, 2016

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Friday 9th December 2016

POWER 4 rounds for time; 5 ring muscle ups 10 squat snatches  52/38 15 box jump overs  24″/20″   S’N’C 4 rounds for time; 5 pull ups 5 ring/box dips 10 power snatch + overhead squat  30/20 15 box jump overs  20″/17″

Oct 10th, 2016

Category: Blog
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Monday 10th October 2016

We’re going fancy with the chipper today, not just cos it’s Liz’s birthday, it’s a pyramid chipper!! 30 toes to bar 400m run 15 squat snatch   40/30 800m run 15 squat snatch 400m run 30 toes to bar   If your squat snatch isn’t so smooth just yet, break it down into two movements, complete […]