Double Session

AM

Snatch - Max, then 85%x2x2
40
60
70
75
80
85x
85
90xx

72x2x2

Manchester Games WOD 1
AMRAP 8
15 Wall balls - 9kg
30 Double unders

8+8 (368)

PM

Conditioning
5RFT: (12 minute time cap)
5 Bear complex - 70kg
15 Bar facing burpees

4+3 Instructions were to scale the weight to finish within the time cap. I don't think the weight was a problem, i scaled to 62.5kg anyhow as i was feeling lethargic from the AM session but still hit the time cap. The burpees were slow and laboured, 12 minutes is doable with 70kg fresh.

Skill
15 minutes practice of HS walks and triple unders.

Averaged around 10m each HS walk and managed a PB of 22 unbroken TU's

Midline
Reverse Tabata L-sit hold - 10s work, 20s rest x8

DWF Team Training Session 2

Warm Up:
2 Rounds Not For Time Of:
60 Double Unders
50ft Handstand Walk
2 Rope Climb - 15ft

Strength:In 15 Minutes Establish:
1 Rep Max Bear Complex
100kg

Conditioning - In Teams Of 3- 20 Minute Time Cap :
Row 2000m
(One Person Must Hold Barbell In Front Rack @ 50/80kg)

Then:

"Angie"
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Squats

Then In Remaining Time:

AMRAP Burpee Box Jumps @ 24/30"
27 Reps

Another awesome session, the atmosphere in the box was amazing! Bring on next week.