Monday 5th December 2011

Due to the London Throwdown I am going to post the schedule of WoD’s for the full week so as to accommodate judging of the WoD’s and allow plenty of time for practise of the movements and to allow for a possible re-take of any that you fuck up on. We will be open 6-7pm mon-fri plus 7-8pm on mon and wed, circuits 7:15-8:15pm tues. Good luck to all competing!

Monday’s WOD

London Throwdown WoD 1

Complete in any order or breakdown…

75 Thrusters 35/25kg

75 Burpee bar hop-overs

75 Pull-ups

Tuesday’s WoD

London Throwdown WoD 2

Output 1200/800kg of power clean. (Select your own weight).

5 rounds of:

5 Shoulder-to-overhead 60/40kg

7 Front squats 60/40kg

9 Toes-to-bar

Output 1200/800kg of power clean.

Wednesday’s WoD

London Throwdown WoD 3

100 Double unders

30 K2E to pull-ups

30 Hang snatch 35/25kg

100 Double unders

Thursday’s WoD

Skill/Strength session

Friday’s WoD

Re-judging of any seriously fucked up throw down WoD’s, (pre booked judging slots only) and UK Throwdown series week 3 WoD judging.