300413

Sorry for the late post – a issue with our host server again has made it impossible for me to update the site until now!!

You won’t look this good in Gwen!!!!

WOD
“Gwen”
15-12-9
Clean and Jerk
As heavy as possible

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

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290413

WOD

15 Min Ladder
Run 100m
1 Round of:
5 Hang Power Snatch 50/35kg
5 Ring Dips
Run 200m
Then 2 Rounds
Run 300m
Then 3 Rounds
Etc

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270413

Just a little update for you….the sharp ones amongst you will have noticed that we are missing quite a few bumper plates and when the box gets busy it is a bit of a fight for bumpers.
This is down to the fact that Welsh Weightlifting have moved their Swansea base from RCFV to CF SA1 and all their old skool Elikieo bumpers now have a new home.
We have ordered a shit ton more (technical term) hi-temp bumpers but there has been shipping delay from the US they should have been with us last week but are scheduled for mid May. So please bear with us!!

Another On Ramp Grad Mark (see pic on the right in the Instagram feed) shaved 1:08 off his test re-test. Great work, we look forward to seeing you in the classes!

WOD

7 Rounds For Time:
7 HSPU
21 Alternating lunge steps
14 KB swings 24/16kg
21 Alternating lunge steps

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260413

Food is at 7:30pm tonight – a few have mentioned meeting at the Black Boy for a drink beforehand I will be going straight to the cafe as the Wolf Pack will be in full attendance.
Congrats to Chrissie who hit a PB deadlift of 85kg this morning. Look out also for Debra Evans who completed the On Ramp today and shaved a massive 30 secs of her test/retest WOD. Check our Instagram feed on the right for pics of the ladies.

WOD

T&G Deadlift
5-4-3-2-1

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250413

O-Class

Split Jerk Technique Work

WOD

AMRAP 10 Mins
10 Power Snatch 35/25kg
10 Burpees
10 Box Jumps 24/20in

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