Nice simple WOD after two hard days, some strength and gymnastics

Lynne

5 rounds
BW bench press
Pull ups

Happy birthday LouFit thanks for a great year 

A - 8 min AMRAP

15 Air squats
9 Push ups
7 Power snatch

rest 2 mins

B - 9 min AMRAP

15 Air squats
9 Push ups
7 Power snatch

rest 2 min

C - Row 1984 meters

Happy Birthday Phat Jon

30 min AMRAP

6 Hang cleans
9 TTB
19 deadlifts
85 Double unders

todays wod is based on a british hero, we will soon be doing a charity event to raise money so watch this space

A - Squat therapy
spend 10 mins working this to help activate you OH position

B - David Hart

5 rounds for time

9 Snatch grip Deadlift
6 Hang power snatch
3 Snatch balance

Today will be a twist on gymnastic thursday with an EMOM working strict movements and building the foundations covered these past few weeks

Gymnastic strength

A - Squat therapy

unless you can squat 50 reps with your feet on the wall keep working these, try not to sit on ball focus on tapping the ball with your bum with control this will build midline strength and stability of the hips.

B - 20 min EMOM

5 strict pull ups
10 push ups
15 Squat

All this rowing threshold training should now give you an idea what you can hold for 500m, 

A - Squat therapy
10 mins or 50 squats with toes on wall

B - In teams of 4

Row 2000m (500m each)
150 TTB (athlete 1 can start once completed 500m row)
120 Hang squat cleans (can only start once all 150 TTB are completed)

C - roll out and mobilise 

Those of you who need measurements done I will be taking these today before the class starts, sorry for the delay in getting these done.

I will soon be programming more volume with SID coming up, but you need to makes sure you all put the work in on your squat therapy so that the increase in volume does not injure you.

A - 10 mins Squat therapy
or 50 reps

(please make sure you do this)

B - New CrossFit totals

1RM Clean
1RM bench pres
1RM OH Squat

C - 3 min hollow hold