Warmup mobility Coaches Choice Tekkers Clean WOD CrossFit Widnes "Beastly 7" 7 x Rounds for Time 7 x Cleans 50/30kg -reset to floor 7 x Front Squats 7 x STOH 7 x Bar over Burpees 7 x Chest to bar Pullups

Warmup mobility 400m run Active Stretching Mobility Rolling quads/IT band Strength Thrusters 8-8-8-8 WOD for time 200m Run 5 x Thrusters 60/40kg 10 x Burpees 200m Run 10 x Thrusters 20 x Burpees 200m Run 15 x Thrusters 30 x Burpees ** if bar is dropped penalty of 100m Run each time

Warmup mobility 25 x Pass backs 25 x OH PVC Squats 15 x Behind neck Snatch press Mobility Hips and Shoulders Strength 15 mins Build a heavy Complex of: behind neck Split Jerk (Snatch grip) + 1 OH Squat WOD 15 mins AMRAP In partners 50 x KB Swings 24/16kg 50 x Wall Balls

Warmup Mobility 20 x PVC Passbacks 20 x Sec Pullup dead hang 200m run x 3 rounds Mobility Shoulders WOD 800m Run/Row 21 x Pullups 21 x Toes To Bar 400m Run/Row 15 x Pullups 15 x Toes to Bar 400m Run/Row 9 x Pullups 9 x Toes To Bar 800m Run/Row

Warmup Mobility 3 x Rds for quality 100m run, 10 x Squats, 5 x Inch Worms, 10 x Pressups Mobility Hip Mobility Tekkers Bear Complex WOD - Partner - YGIG AMRAP 15 mins 75 x Double Unders 25 x Bear Complex 50/30kg ** score only on bear complex all double unders to be completed before Bear Complex

Warmup Mobility Coaches Choice Tekkers/Strength Hang Snatch Spend 15 mins building to a quality Hang Snatch (no more than 70% 1RM) focus on Pause in the hole WOD In a 4 min Window 5 x Hang Snatch 40/30kg 400m Run Then AMRAP Butterfly Situps Rest 60 Secs Repeat for 4 x rounds **Score is on total Situps

Warmup Mobility Coaches Choice Tekkers Spend 5 mins working on HSPU/Scales Spend 5 mins building to 50% 1RM Deadlift for 10 x Reps WOD 800m Run DIANE 800m Run ** Diane 21,15,9 Deadlift 100/70kg HSPU

Warmup Mobility Squat Therapy Coaches Choice Strength Front Squat 3-3-3-3-3-1-1-1 WOD In Partners Synchronised Reps: 125 x Burpees 125 x Situps

Warmup Mobility Coaches Choice Tekkers 15 mins cap Advanced Ring Muscle Ups/progressions Beginners Kipping Pullups/Strict Banded Pullups WOD 4 x Rounds for time 400m Run 3 x Muscle ups 6 x Box overs 9 x Pushups **Scale 3 x muscle ups for 3 x Strict Pullups and 3 x Ring Dips OR Scale with 6 x Ring Rows and 6 x Banded Ring Dips

Tekkers/Strength E2MOM for 12 Minutes (6Rds) 8 x Chest to bar pullups 6 x HSPU WOD - AMRAP in Partners 12 Mins- 1 working at once YGIG 40 x Boxjump Burpees 24"/20" 40 x Wall Balls 8/5kg