All posts by Dan Thomas

The Interclass Throwdown is One Week Away!

Hope your bank holiday weekend is treating you all well! We’ve had some team name and grouping updates, and as the throwdown is only a week away – here’s all of the details once again as a reminder of how it all works!

When: Monday 3rd September to Saturday 8th September

What is it?
It’s that time of year again! Time to see which class will win this year’s battle between the classes of CrossFit Thames!

Some of you may be wondering what I’m on about, so before we get into the details, a little back-story:

The Inter-Class Throwdown began 5 years ago when the coaches thought it would be a good idea to see if classes could back up their smack talk with their performances on the floor. Since then it has grown into the most popular time of the year (next to the Open of course) with teams planning their outfits well in advance!

Our present Champions are the 6am Crew!

The classes will be split into the following groups:


The “6am Crew”
The “7am Club”
11am and 12:30 – “The LTC”
5:30pm and 6:30pm – “The Peak Timers”
7:30pm – “The Late Night Gang”

From the 3rd September (Mon to Thurs) each class will perform the workout of the day. All of the scores from each class will then be logged and an average taken. The averages taken from each class over the 4 days will subsequently begin to form the leaderboard.

Friday 7th September we will schedule an active recovery workout so you can still train, but there will be no scores logged this day.

The challenge will end with a Throwdown on Saturday 8th September from 08:30 till 13:00. A last chance to change the leaderboard!

The event is FREE to attend for all members – and you can sign up HERE for the event on Pike.

**Note: For those of you that are not on an Unlimited Membership, you will be allowed to attend all 6 sessions during this period for FREE so you can fully support your team!**

There will be a vote for the first workout in the upcoming week, so keep an eye on all our social media channels for more info!


Class Programming for Aug. 27th to Sept. 1st

Monday

In Teams of 2:
35 Min Running clock..
2 Rounds:
50 Cal Row
400m Run with Wall ball 9/6kg

immediately into:
2 Rounds:
50 Alt. DB Snatches 22/16kg
50 Wall Balls 9/6kg

immediately into:
2 Rounds:
50 Alt DB Box step ups 22/16kg (goblet hold)
50 Push-Ups

Tuesday

Classic CrossFit

A) For Time:
15 Clean and Jerks 60/40kg
1 Mile run
15 Clean and Jerks 82.5/55kg

*Cap is 20 Minutes

B) Stability and trunk work
60 Second Heaviest Plank
30/30 Side plank
30 Hollow Rocks
rest 1 minute , repeat 3-5 times”

Metcon

A) 4 Rounds:
1 minute of Wall-balls 9/6kg
1 minute of Burpees
1 minute to Assault Bike 15/12 Cals
1 minute of KB Front Rack Lunges
1 minute of American KB Swings 24/16kg
1 minute REST

B) Core Work: (Teams of 2)
10min. to complete…
6 Rounds:
20 Cal AD or Row
30 TTB or Sit-Ups
*Gotta move!

Wednesday

A) “Nate”
20 Minute AMRAP:
2 Muscle Ups
4 Handstand Push Ups
8 Kb Swings 32/24kg

B) 2-3 Rounds:
100m Single Arm Farmer Carry 32/24 KB
immediately into;
1min. Plank on your hands
*Repeat with NO rest.

*Switch hands at 50m on each round

Thursday

Classic CrossFit

A) Build to heaviest length of Front rack lunges (Kbs/DBs)

B) For Time:
16-12-8
DB Thrusters 20/16kg
Pull-Ups

immediately into:

16-12-8
DB Front rack Lunges 20/16kg
Pull-Ups

MetCon

Alternating EMOM for 21minutes:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 20 Overhead Squats with 20/15kg Bar
Min. 3) 20 Weighted Sit-Ups 16/10kg

Rest 5min.

10min. to get as far as possible…
10-20-30-40-50
Russian KB Swings 32/24kg
1-2-3-4-5
Wall Walks

Friday

5 Rounds:
5 Hang Power Cleans (climbing)
*30sec. transition to:

5 Bench Press (climbing)
*30sec. transition to:

1min. of Max cals on the Assault Bike/ Row
*30sec. transition to:

1min. of Toes-To-Bar

*Rest 2-3 min. After each set

Score is combined weight and combined cals and toes to bar 🙂

Saturday

Partner WOD:
3 Rounds of:
30 Wall balls 9/6kg
30 Burpees
30 Power Snatches 40/30kg

Straight into:
100/70 Cal Row

2 Rounds of:
30 Wall Balls
30 Burpees
20 Power Snatches 50/35kg

Straight into:
100/70 Cal Row/ Airdyne

1 Round of:
30 Wall Balls
30 Burpees
10 Power Snatches 60/40kg

Events & Updates!

The Interclass Throwdown – Saturday September 8th

For those of you that missed the initial post about the how it all works you can go back and read it!

The event is FREE to attend for all members – and you can sign up HERE for the event on Pike.

**Note: For those of you that are not on an Unlimited Membership, you will be allowed to attend all 6 sessions during this period for FREE so you can fully support your team!**

There will be a vote for the first workout in the upcoming weeks, so keep an eye on all our social media channels for more info!


Nutrition Drop-In Clinics

Sinead is still offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for the next two months:

September:
Tues 11th 5-7pm
Thurs 20th 5-7pm


Gym Closure on August 25th and August 26th

We are going to be hosting the CrossFit Gymnastics Course later on in August and as a result there will be no classes on schedule for the weekend (this includes Yoga, CrossFit Kids, and OLY).

Bank Holiday Schedule on Monday August 27th

Just a reminder team that we will be running a reduced schedule for the Bank Holiday this Monday. There will only be classes at 10am and 11am if you’re looking to get in some training.


Competition Time – Strength in Depth!

Don’t forget to get together with your team of 4 to get this one done crew! As Coach Misty has mentioned in the Facebook group, this one won’t be programmed into the class programming so you’ll have to arrange a time to work it out between your pairings!

We have till the 9th of September, and unlike the previous few qualifiers this one has to be filmed! Keep an eye out on the Private Members Facebook group for more updates on team pairings!


Thames Touch Rugby Tournament

Even though the gym is due to be closed for this weekend in August, we’re not letting that prevent you from getting in your dose of fitness! Coach Conor will be leading you through some Touch Rugby skills, followed by a tournament style event for the day! After the tournament is over the plan is to head out to the nearby market, pub or restaurant for some food and drinks. If you have a group in mind get them together and put down your names on the sign up sheet at the whiteboard. If you’re riding solo, we’ll make sure you get put in with a solid grouping!


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Interclass Throwdown and Oly Programming!

The 6am and 7am crews are already on the move and sorting out T-shirts and kicking up the smack talk on the interwebs!

For those of you that missed the initial post about the how it all works you can go back and read it!

The event is FREE to attend for all members – and you can sign up HERE for the event on Pike.

**Note: For those of you that are not on an Unlimited Membership, you will be allowed to attend all 6 sessions during this period for FREE so you can fully support your team!**

There will be a vote for the first workout in the upcoming weeks, so keep an eye on all our social media channels for more info!


Oly Programming for August 22nd

Wednesday

A) Snatch + Hang snatch
4 x 1+1@ 75-80%
B) Pause Back squat
3 x 3@100% of clean
C) Push press
3 x 5

Assistance work
Bent over single arm row
3 x 12-15 reps@RPE9-10

or

Weighted pull ups/dips
3 x 5-8

Sunday

**Gym Closed for Seminar**

Member Profile – From the Beach to the Box and Back with Mitchell Day

**Note from Coach Dan: So we decided it was time we got a chance to hear more from our most important people – our members! We are starting back up with the occasional member profile so you can get a chance to know a bit more about your fellow class members. This week we asked Mitch to tell us a bit about him.**

I’ve played 123 games for England and scored 113 goals.

When I first started, I played in the English beach soccer championships for various teams. Winning all of the leagues and cups, learning a lot.

My first season abroad I played for Romagna in Series A, Italy. After playing a tournament in California for SoCal Beach.

Then I went to play full time in Switzerland for Grasshopper Club Zurich where we won the Championship and Super Cup in our first season and the Swiss Cup after that. Then I signed for BSC Chargers Baseland, where I won 2 more championships, and 3 Cups. My last team in Switzerland was Havana Shots where we won the Swiss Cup and lost the Championship final on penalties. I also played for Chargers World Selection twice, in Tobago and California where we won both tournaments against big competition. Importantly, amoungst all those trophies I also lost a lot of finals, maybe 5-6 times. You learn a lot more in the big games that you lose. Amazing experience!

Inbetween stages in Switzerland I also played for Italian champions Viareggio across two seasons, Polish champions Grembach, German champions Beach Royals Düsseldorf and Torredembarra in Spain.

This summer at the ripe age of 35 I’m playing in the Portuguese Elite division for Vitoria Setubal

Whilst I’m grateful to have played in such big teams, with some of the best players in the world I can honestly say I worked hard for it. When others wouldn’t, I’d be training. To get that first invite to Grasshoppers and trying to drive England forward was down to making sure I was a machine on sand, playing against some Brazilians and other technical geniuses I just made sure they physically couldn’t get an edge on me. If they couldn’t pass me or outrun me or keep up, then that was my advantage. They had better technical abilities but I did my job and made sure I was a nightmare to play against, and it meant I’d still be flying towards the end of intense games and get goals, and we also had those same geniuses, thankfully. It created a perfect blend. Clubs could have paid other brazilians to come, Portuguese, Spanish, Russians or Italians as their national level is higher. To get teams to keep taking an Englishman I knew I always need to do something more. It was a great motivator. It still is.

Crossfit has without doubt helped me build power and explosiveness. As well as that ability to deal with pain for extended periods of time. Beach Soccer is about sprinting on sand, then recover, then go, recover, go. Sometimes there isn’t a chance to recover, you have to just go! Turning at speed when your fatigued and chasing back when teams counter attack. All whilst maintaining focus and being able to keep that high level of technique and awareness.

I remember most days doing crossfit classes in the morning, then running to a local sand pit in central London to get on the ball. Then I’d always do a HIIT (usually Insanity) or Crossfit work out Cindy (or something similar) every evening whilst my Nan watched tv and laughed at me, the pull up bar was on the living room door. She loved it!

Another point is, in any sport. If you have a chance to represent your country and you aren’t breaking barriers, physical and mental on a daily basis, fueling your body perfectly and improving you skills…then, what are you doing? Why wouldn’t you wake up everyday and make yourself better?


Testing Week 2 – August 20th to August 26th

Monday

A) 1RM Squat Clean

B) Every 2 min for 20 mins:
8 cal row
5 thrusters 60/40kg
5 Burpees

*Score is your slowest round

Tuesday

A) Find 1RM Weighted Pull up

B) “Helen”
3 Rounds:
400m run
21 KBS 24/16kg
12 pull ups

Wednesday

Re-Test Day
Time for you to test anything across the two testing weeks that you may have missed (or will miss later on in the week)

OR

Build to a heavy length on the Yoke.

Thursday

A) Find 1RM Shoulder Press

B) Find 3 RM Ring Dip

C) For Time:
30 cal row
30 shoulder to overhead 60/40kg
30 burpees over the bar

Friday

A) Pick One: 1RM Power Snatch or 1RM Snatch

B) “Karen”
150 Wall Balls 9/6kg

Saturday

**GYM CLOSURE FOR SEMINAR**
Rugby Tournament – See previous blog post for details

Events and Updates!

The Interclass Throwdown – Saturday September 8th

For those of you that missed the initial post about the how it all works you can go back and read it!

The event is FREE to attend for all members – and you can sign up HERE for the event on Pike.

**Note: For those of you that are not on an Unlimited Membership, you will be allowed to attend all 6 sessions during this period for FREE so you can fully support your team!**

There will be a vote for the first workout in the upcoming weeks, so keep an eye on all our social media channels for more info!


Nutrition Drop-In Clinics

Sinead is still offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for the next two months:

September:
Tues 11th 5-7pm
Thurs 20th 5-7pm


No Classes on August 25th and August 26th

We are going to be hosting the CrossFit Gymnastics Course later on in August and as a result there will be no classes on schedule for the weekend (this includes Yoga, CrossFit Kids, and OLY).


Competition Time – Strength in Depth!

Don’t forget to get together with your team of 4 to get this one done crew! As Coach Misty has mentioned in the Facebook group, this one won’t be programmed into the class programming so you’ll have to arrange a time to work it out between your pairings!

We have till the 9th of September, and unlike the previous few qualifiers this one has to be filmed! Keep an eye out on the Private Members Facebook group for more updates on team pairings!


Thames Touch Rugby Tournament

Even though the gym is due to be closed for this weekend in August, we’re not letting that prevent you from getting in your dose of fitness! Coach Conor will be leading you through some Touch Rugby skills, followed by a tournament style event for the day! After the tournament is over the plan is to head out to the nearby market, pub or restaurant for some food and drinks. If you have a group in mind get them together and put down your names on the sign up sheet at the whiteboard. If you’re riding solo, we’ll make sure you get put in with a solid grouping!


Yoga for Athletes, Saturday 12.30-1.30pm

This week’s Focus: Lateral Movement

How often do you move side-to-side in your everyday life? Most of us hardly do, so it’s no surprise that the supporting muscles become stiff. One of the main tenets of CrossFit is to keep your training constantly varied, and in yoga we like to move in all directions, so that’s exactly what we’re going to do in this week’s practice – our main focus will be on lateral movement, so expect a bunch of side bends, as well as a number of exercises designed to help you develop a sense of balance in your body, and draw your awareness to a few common movement compensatory patterns.

For further info about yoga at Thames, click here.


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

OLY Lifting Programming – Deload Week

Programming August 15th and August 19th

Wednesday

A) Power cleans
5 x 2@75-80%
B) Back squats
3 x 2@80%
C) Push press
3 x 2@75-80%

Assistance work
Bent over barbell rows
3 x 8

or

Pull ups
3 x 5-8

Sunday

A) Snatch + Hang snatch + Snatch balance
4 x 1+1+1@65-75%
B) Back squat
3 x 3@75-80%
C)Split jerk triples
4 x 3@70%

Assistance Work
Weighted planks
3 x 30-40secs

or

Dips
3 x 5-8

Hips Don’t Lie: Hip Mobility Exercises by Christine

Following on from last Sunday, here are a few simple exercises to mobilise the hip joint. Depending on how much time you have (or don’t have!), you can string them together as a little sequence, modify the amount of time for which you hold a position, and so on. Remember to breathe deeply, and to maintain a natural breathing pattern – use your breath to modify the intensity of the stretch. And, most importantly – listen to what your body is telling you. It can be difficult to differentiate between

“ow this hurts, because I am in the process of acquiring a new range of motion”

AND…

“ow this hurts, because I am forcing myself into a range of motion I do not (yet) have and setting myself up for injury”

If you would like any individual pointers or have any questions, please grab me when you see me at the gym, or message me on Facebook or my Instagram which is @yogishapes.

Seated figure 4

1. Sit down, bend your knees, feet parallel and hip distance apart.
2. Lift your right leg, flex your right foot (important to protect your right knee – do not let the foot sickle or flop) and place your right ankle on top of your left knee. You should feel a stretch on the outside of your right hip in this position.
3. The more upright you are seated, i.e. the closer your torso to your thighs, the more intense the stretch – so if it gets too much, walk your hands back a little, or prop yourself up on your forearms.
4. You can make this a bit more dynamic (recommended if you are doing this to warm up, as opposed to cool down), by moving your left leg out to the side and back in – do not move your foot as such, although you’ll likely have to lift it a bit – think of it as a small side-to-side rocking motion.
*repeat on the other side, so left ankle onto right knee*

Pinwheel


1. Sit down, bend your knees and stagger your right leg in front of the left, keeping a little bit of space between your right foot and your left knee.
2. As above, keep your feet flexed.
3. Sit up tall keeping your spine long, then rotate your upper body towards your right thigh and lie down on top of it, propping yourself up on your forearms.
4. Once you are in the position, see if you can lengthen your spine even more, drawing your ribcage away from your pelvis.
*repeat on the left side*

Flank


1. Lie on your back, extend your arms out to either side at shoulder height, palms facing up.
2. Bend your knees, place your feet further than hip distance apart, feet are parallel. Drop your knees over towards your right, and keep your feet flexed throughout this exercise.
3. Put your right foot on top of the left thigh. By applying that weight, you’ll encourage further rotation in your left thigh. Let the left thigh drop towards the floor, reaching forwards.
4. If keeping your right foot on top of your left thigh is too hard, or if either knee is uncomfortable, simply rest your right foot on the floor.
*repeat on the other side*

Shoelace


1. Lie down on your back and bend your knees. Lift your legs up, and cross your right knee over the left.
2. Grab whatever you can reach, ankles or shins, to hug your legs into your chest.
3. Make sure your butt stays as level as possible against the floor and keep your feet flexed.
4. Pull your shins apart to increase thigh rotation and deepen the stretch, however if you feel it in your knees or if it’s a struggle in general, back off and try a reclined version of the figure 4 shape instead.
*repeat on the other side*


Testing Week 1!! – August 13th to August 18th

Time to put all of your hard work to the test! For those of you that missed the start of this 12 week cycle, take on this opportunity over the next two weeks to get an idea of where your benchmarks are so you can work on them going forward!

Monday

A) Find 1RM Deadlift

B) Find a max single set strict HSPU or Push Ups

C)”Baseline”
500m Row
40 Air Squats
30 Abmat Sit ups
20 Push Ups
10 Pull Ups

Tuesday

A) Find 1RM Overhead Squat

B) Max strict pull ups

C) 6 Minute AMRAP
1 Power Snatch 50/30kg
1 Chest-to-Bar Pull Up
2 Power Snatch
2 C2B
3 PS
3 C2B
4 …

Wednesday

A) Catch up day on any lifts/WODs from the week if you have missed out

Or

“Jerry”
1 Mile Run
2km Row
1 Mile Run

Thursday

A) Find 10RM Bench Press

B) Max single set T2B

C) AMRAP Waterfall

5 min. AMRAP
5 clean and jerk 60/40kg
8 HSPU
-2 min rest

4 min. AMRAP
5 clean and jerk
7 HSPU
-2 min rest

3 min. AMRAP
5 clean and jerk
6 HSPU
-2 min rest

2 min. AMRAP
5 clean and jerk
5 HSPU

Friday

A) Find 1RM Back Squat

B) Max single set ring dips

C) 500m Row For time!

Saturday

7 Minutes of Max Effort Burpees to target
– 7 minute rest
5 Minute Max Effort Wall balls 9/6kg
-7 Minute rest
3 Minutes Max Effort Muscle ups

Events and Updates!

The Interclass Throwdown – Saturday September 8th

For those of you that missed the initial post about the how it all works you can go back and read it!

The event is FREE to attend for all members – and you can sign up HERE for the event on Pike.

**Note: For those of you that are not on an Unlimited Membership, you will be allowed to attend all 6 sessions during this period for FREE so you can fully support your team!**

There will be a vote for the first workout in the upcoming weeks, so keep an eye on all our social media channels for more info!


Nutrition Drop-In Clinics

Sinead is still offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for the next two months:

August:
Thurs 16th 4-6pm

September:
Tues 11th 5-7pm
Thurs 20th 4-6pm


No Classes on August 25th and August 26th

We are going to be hosting the CrossFit Gymnastics Course later on in August and as a result there will be no classes on schedule for the weekend (this includes Yoga, CrossFit Kids, and OLY).


Competition Time – Strength in Depth!

Hey guys! So SID Q3 is up! Coach Misty is already on the case and looking to set us all up into teams of 4 that can work the best together for this chipper.

We have till the 9th of September, and unlike the previous few qualifiers this one has to be filmed! Keep an eye out on the Private Members Facebook group for more updates on team pairings!


Thames Touch Rugby Tournament

Even though the gym is due to be closed for this weekend in August, we’re not letting that prevent you from getting in your dose of fitness! Coach Conor will be leading you through some Touch Rugby skills, followed by a tournament style event for the day! After the tournament is over the plan is to head out to the nearby market, pub or restaurant for some food and drinks. If you have a group in mind get them together and put down your names on the sign up sheet at the whiteboard. If you’re riding solo, we’ll make sure you get put in with a solid grouping!


Yoga for Athletes, Saturday 12.30-1.30pm

This week’s Focus: Midline Strength

This week’s yoga practice will focus on improving and further developing midline strength, to help stabilise the spine. You’ll learn more about the muscles involved, and how core strength, or lack thereof, relates to postural problems and lower back pain.

For further info about yoga at Thames, click here.


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

The Interclass Throwdown is Back!

When: Monday 3rd September to Saturday 8th September

What is it?
It’s that time of year again! Time to see which class will win this year’s battle between the classes of CrossFit Thames!

Some of you may be wondering what I’m on about, so before we get into the details, a little back-story:

The Inter-Class Throwdown began 5 years ago when the coaches thought it would be a good idea to see if classes could back up their smack talk with their performances on the floor.
Since then it has grown into the most popular time of the year (next to the Open of course) with teams planning their outfits well in advance!

Our present Champions are the 6am Crew!

The classes will be split into the following groups:
The “6am Crew”
The “7am Club”
11am and 12:30 – The “LTC”
5:30pm – The “Early Work Brigade”
6:30pm – Team “Strength In Depth”
7:30pm – The “Late Night Gang”

From the 3rd September (Mon to Thurs) each class will perform the workout of the day. All of the scores from each class will then be logged and an average taken. The averages taken from each class over the 4 days will subsequently begin to form the leaderboard.

Friday 7th September we will schedule an active recovery workout so you can still train, but there will be no scores logged this day.

The challenge will end with a Throwdown on Saturday 8th September from 0830 till 1300. A last chance to change the leaderboard!

The event is FREE to attend for all members – and you can sign up HERE for the event on Pike.

**Note: For those of you that are not on an Unlimited Membership, you will be allowed to attend all 6 sessions during this period for FREE so you can fully support your team!**

There will be a vote for the first workout in the upcoming weeks, so keep an eye on all our social media channels for more info!


Oly Programming for Aug. 8th and Aug. 12th

Wednesday

A) Snatch
4 x 1@85-90%
B) Back squats
4x 1@ 80-85%
C) Split jerk
4 x1 @ 85-90%

Assistance work
Snatch pulls
3 x 2@100%
or

Weighted pull ups
3 x 5

Sunday

A) Clean
4 x 1@85-90%
B) Front squats
4 x 1@80-85%
C) Split jerk
4 x 1@85-90%

Assistance work
Clean Pulls@100%
3 x 2
or

Weighted chin ups
3 x 5

Hips Don’t Lie – By Christine

As an athlete you’re probably aware of the importance of hip mobility, and chances are your coaches will have pointed out restrictions in your hip hinge/extension on more than one occasion. Too tight, too weak, maybe a combination of both even?! Why is that, and what can you do about it?

Well, the why is a pretty simple one – we primarily move forwards – walking, running, cycling and so on, meaning we move the hips predominantly in one plane of alignment – forwards and backwards (flexing and extending) that is. The hip however is a ball and socket joint, and is therefore capable of a dynamic range of motion including rotation, and moving the legs out to the side and back in (abduction / adduction).

If the associated muscles controlling these ranges of motion are not put to work, they’re going into hibernation. In other words, they become weak, and tight. Add to that the fact that we spend way too much time sat on our behinds and you have – a perfect recipe for imbalance between key muscles for hip function such as the psoas and the glutes, as well as the muscles that support them like the adductors (those are the muscles you use when you squeeze your legs together).

Good hip function is vital to athletic success in any sport, and any small imbalance can trigger a string of reactions ranging from back pain to IT band issues to name but a few. Coming up in part 2 – a few simple exercises to stay on top of your hip mobility which you can do before or after class, first thing in the morning or before you go to bed at night. Stay tuned!


Programming for Week 12 – August 6th to August 11th

Here we are at the final week of the cycle crew! This week is a deload week, so use this time to recharge for the next two weeks of re-testing!

Monday

A) Deadlift
3 x 5 @ 65%

B) :40 on, :20 rest, until the work is finished, for total time:
50 wall balls 9/6kg
40 toes to bar
30 ground to overhead 40/30kg
20 burpee over the bar
10 BMU

Tuesday

A) OHS
3 x 5 @ 65%

B) 4 x 5 Minute AMRAP
250m row
12 OHS 40/30kg
30 DU

*3 min rest between sets

Wednesday

“The Ghost”
6 rounds of 1 minute per station (FGB style):

Row Calories
Burpees
Double Unders

Thursday

A) Shoulder Press
3 x 5 @ 65%

B) Weighted chin up
3 x 5, AHAP

C) 15 Min AMRAP
20m single arm OH KB carry (each)
50m single arm KB farmers carry (each)
20m single arm front rack KB lunge (each)

Rx’d @ 24/16kg

Friday

A) Back Squat
3 x 3 @ 65%

B) 21-15-9
HSPU
C2B
then:
21-15-9
shoulder to overhead 60/40kg
burpee box jumps

Saturday

Partner WOD – 1 partner works, 1 rests
20 Minute AMRAP

60 Thrusters 50/35kg
30 Burpees
60 Deadlift 60/40kg
30 Burpees
60 Box jump overs 32/24”
30 Burpees

Remaining time: Row for calories