August 30, 2019

WOD 1

Deadlift

5x3 at 85%

WOD 2

For time

21-15-9

Thrusters 25/35kg

Toes to bar

Rest 4:00

15-10-5

Thrusters 35/50kg

Toes to bar

(18:00 Cap)

August 29, 2019

Jono's Bday WOD

WOD 1

In Pairs - complete for quality

88 Bench press 40/60kg

88 Bicep curls 15/20kg

88 Dips

88 Ring row

(20:00 Cap)

WOD 2

In Pairs - For time

31 Length DB farmers carry 15/22.5kg

31 Burpee pull ups

31 DBL DB push press

31 Burpee box jump overs 20/24"

(13:00 Cap)

August 28, 2019

WOD 1

Back squat

5x1 (heavier than last week)

WOD 2

Rich's Bday WOD

In pairs - For time

38 Wall balls 6/9kg

38 Hang power cleans 35/50kg

38 KB swings 16/24kg

38 Front squats 35/50kg

38 KB swings

38 Hang power cleans

38 Wall balls

(17:00 Cap)

August 27, 2019

WOD 1

Push press

5x5 across

+ :20-:30 hollow hold between sets

WOD 2

3 Rounds for time

20 DB hang snatch 15/22.5kg

225/250m Row

20 DB hang clean jerk 15/22.5kg

75 Double unders

(16:00 Cap)

August 23, 2019

WOD 1

Deadlift

5x1 at 90% (add 5% from last week)

WOD 2

Every 3:00 x 5 Rounds

15/20 Cal row

5 Squat 60/90kg

August 21, 2019

WOD 1

EMOM x 5

3 Position power snatch (across)

EMOM x 10

1 Power snatch + Hang power snatch (build)

WOD 2

AMRAP 12:00

2 Sandbag clean 50/60kg

6 DB thruster 15/22.5kg

10 Burpee box jump over 20/24"

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Previous weeks...

March 15, 2020

March 9, 2020

March 1, 2020

February 23, 2020

February 16, 2020

February 9, 2020

February 2, 2020

January 26, 2020

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The Panic Gym

Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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