Morning class!

We're away for a week from tomorrow so I offered a morning class, which people said yes to!!
10 deadlifts (40kg)
10 box jumps
10 pressups
10 situps
as many rounds in twenty minutes
leon pulled 81/2 rounds
Simon pulled 10.
Nice work guys!

Tabata something completely different.

Tonights Wod followed Tabata protocol: 20secs work 10secs rest, 8 rounds per exercise.
Walking lunges
Ring Pulls
Sit ups
Press ups.

The image is the back print of our new shirts-long sleeved with flames up the arms!

Thrusters

Tonights Wod was a simple 5x10 process. Five sets 10 reps per set of thrusters, increasing the weight per set. The Truster is a great movement-covering a front squat moving the body upwards into an overhead press. It sounds straightforward but is far from easy and is a true test of core stabilisation.

Saturday morning 10 am

Another great day on the south coast, so we split the WOD. The guys who missed "Etta" played catch up, and the others did:
10 deadlifts
20 press ups
400m run
for five rounds.
Good effort by everyone this morning-nice to have Matt back too!

The new girl

"Etta"
21-15-9
Push press @40kg (scaled as applicable)
Pull ups
Box Jumps

This is a new one for us, and thankfully well received, in fact She Rocks!

It was also James' birthday-and he got his first kipping pull up-Happy birthday mate!

St Georges WOD

Rob came over from Fareham again yesterday in these very special shorts!
Also he put in what I can say is the best performance of "The Sisters" I've ever seen
The Sisters
Max rep 30kg push press
Max rep kipping pullups
Max rep pressups
for five rounds (not timed)
1st round
27/25/23
2nd
18/19/10
3rd
10/15/12
4th
12/14/11
5th
11/12/12
totals
78 push press, pullups 85, pressups 68.

The cruncher with this WOD is the final stage, no hesitation or pauses with the pressups or the round ends.
Well done that Marine!

Running Cindy

The weather here was fantastic yesterday so we put it into our WOD
"Running Cindy"
5 pullups
10 pressups
15 squats
100 (ish) metre dash.
Great work by my newbies Emily and Rowan-welcome aboard!
The firebreather pulling handstands after this work out is Emma Law-wowzers!