2 down, 3 to go. Open Workout 16.3 has been announced and its going down tomorrow!

Dont forget, the last WOD of the Open, 16.5 will be going down on Friday 25th March between 5pm and 7pm. This will be followed by beers at the box at the box and then a wander to the Wandle.

Please get yourself signed up on Team Up, so we can get those beers in!

https://goteamup.com/providers/offerings/classes/5467911/

Next Weeks Programming

Is below, and there is another chance for you to work on your snatches and muscle ups this week, along with an opportunity to crush one of the benchmark athlete level up WODs on Wednesday, FRAN. 

If you aren't too familiar with the Athlete Levels, please read here.

You can print off your sheet here and have the coach tick off your accomplishments in class.

Power of the Affiliate

As shared by Coach Pedro, i'll just leave this here..



Have a great week.


Monday:

Workout of the Day:

A1) Snatch (2 sec pause at bottom): 3-3-3-3-3
A2) Strict Chest to Bar: 5 x 5

B) 5 Rounds for Time

20 Air Squats
20 Walking Lunges

Tuesday:

Workout of the Day:

A) Skill: Muscle Ups

B) 14 Min AMRAP:

5 Burpee Box Jumps
10 DB Snatches
Rest 30 seconds

Wednesday:

Workout of the Day:

A1) Front Squat (3232): 5-5-5-5-5
A2) DB Push Press: 5 x 8-12

B) Fran: 21-15-9

Thrusters (42.5/30kg)
Pull ups

Thursday:

Workout of the Day:

A) In 6 Minutes, accumulate Max Holds in:

L Sit (Rings or P Bar)
Chin Over Bar
Bottom of Ring Dip

B) 10 Mins for Quality:

5 HSPU (kipping or strict)
20 Seconds Hollow Hold
2 Rope Climbs
30 Double Unders

C) 9 Min AMRAP

6 Burpees
8 Overhead Squats (50/35kg / 40/30kg / 30/20kg)
6 Toes To Bar

Friday:

Workout of the Day:

A1) Push Jerk: 3-3-3-3-3
A2) 30 sec ring support hold

B) 7 rounds for time of:

7 Power Cleans (60/40kg / 50/35kg / 40/30kg)
30 Wall Balls

Saturday:

Workout of the Day:

Open 16.4 workout. Announced Thursday night

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