Thats the week almost over and what a great week its been.
Tuesday saw people crushing their kipping technique, great work all. Be sure to look after those hands. Check out this article on how to take care of the hands and prevent them from tearing. You could also grab yourself one of the Inbitz hand care kits (info here: Inbitz Kit) from our friends at Whatever It Takes.
If you haven't done so already, be sure to check out the article from Monday on Scaling. The goal is to get you RXing all movements, and scaling is the key to unlocking that door.
Anniversary Games, is only a few weeks away. Come celebrate with us and throw down against your fellow members. Its on the 25th July. Info for this, and other events can be found HERE. Sign up using the sign up sheet!
New T'shirts are being ordered on Monday, so make sure your orders have been placed. Do so by completing this form. Thanks Molly for doing such an awesome job with these.
And finally, good luck to Coach Marlo and Coach Stuart this weekend who are taking on Britain's finest at the The British Championships at the Lea Valley Athletics Centre. Do us proud!
Next weeks programming....
Strength: Deadlift: 5-5-5-5-5
2 Cleans (Hang Clean / Power Clean) + 4 Over the bar Burpees
Arch Holds - 5 x 20secs on / 20secs off
Skill: Double Unders
10 Rounds for time:
10 Ring/bar Rows
20 sit ups
30 double Unders
Strength: Front Squat: 3-3-3-3-3
12 min AMRAP:
3 Muscle Ups (Burpee Pull Ups / 1 Burpee + 2 Ring Rows)
6 Power Snatches (55/35kg / 40/25kg / 30/15kg)
9 Push Ups
Midline Stability: Hollow Hold - 6 x 20 secs on / 25 secs off
Skill: Toes To Bar
Toes To Bar (Scale to a TTB progression covered in Skill part):
When you drop off the bar, 200m run
Chin ups (Scale: accumulate 90secs hold, chin over the bar):
When you drop off the bar, 10 Burpees
Wall Balls (20/14lb)
When drop the ball, 200m Run
Strength: Push Press: 1-1-1-1-1
14 min AMRAP:
6 Front Squats (70/55kg / 55/40kg / 40/20kg)
12 Kettlebell Swings
18 Box Jumps (24/20inch)
Saturday: Park WODs