Seems all the extra helpings of Xmas turkey helped after all.

Alex gets a back squat PB of 200kg (+10kgs) at todays open session.

A few of the guys, and Rachel...came to the open session at the box and showed what Santa brings for you if you've been good person.

Guys worked on some skilz in the Olympic lifts, pull ups, jumps and a wod of their choice.

Was fun to get away from the Xmas xs.

Guys and gals turned up and had fun with tyres, yokes and other toys.

Great work from Rachel and Kathy getting them tyres flipped.
Excellent work girls.

Happy holidays folks.

So yesterday the guys did Grace.
Pretty well too...and to reward the team and their efforts, tonight they got to build their wod...

10 movements from the hat.
40 reps each....happy holiday folks.

Sumo deadlift high pull
Burpees
Push jerk
Ring dips
Kbells front squats
Push ups
Tyre flips
Lunges
Squat thrusts
Kbells swings

Coldest morning yet, minus 9 or 10, but nothing 5x5 cleans didn't sort out.

Wod: DANDY

Pulled out the box by Dan U and Andy R:

AMRAP 20 minutes.

10 sumo deadlift highpull
10 squat jumps
10 ohs
10 k2e

This was enough to have Dan  down to shorts and t-shirt...

Cold? What cold.

A few couldn't make it in as a nice blast of snow fell very quickly. But those that did, caught up with a wod in the week.

Snatch Pb from Mike...moving closer to his bodyweight snatch target. And Perry making progress through his induction.

Tonight saw the team work snatch technique with hang snatch work.

More work always needed, but everyone getting a step closer.

Wod

1 minutes clean
1 minute ring dips
5 rounds.

15/12/10

Squat 1rm

Then wod of:

50 double unders
10 overhead squats
10 pull ups
20 swings
5 rounds
50 double unders.

30 minutes working split jerk skills

Wod
20 minutes to do:
50,40,30,20,10
Double unders
Kettlebell swings

In remaining time, do as many ground to overhead as possible with 60kgs (scale accordingly).

Sent from my iPhone

Sent from my iPhone