Bank Holiday Opening Hours – 8.30 am – 1 pm

Class 9 am – Partner WOD/ Class 10 am Individual WOD

A) Strength

Push Press – 5/5/5 (Progressive)

superset

Romanian Deadlift – 5/5/5 (Progressive)

B) WOD

5 Rounds

for time

5 Thrusters 50/30kg

7 Toes to Bar

25 Double Unders

C) PVC Cuban Press 70 reps

D) Mobility

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2 Birthdays at DC today, legendary DC Coach Gus ‘Chuck Norris’ Hogg #GusQuotes, as well as, Dragon Keith ‘Bones’ David. Today’s Brutal Wednesday has dedicated to the boys!! Bones for his engine and love of running and Chuck for his love of the accessory work!!

Also, fair well to Sam Main, who’s off for the summer. Sam has been an intern. at DC over the past few months since completing his CF Level 1 and has been superb, massive thanks to Sam and we wish him all the best for the summer. Look forward to seeing you back soon!!

A) WOD

In a 25 Min Window

3KM Run

into 

AMRAP

5 Hand Stand Push Ups (Scaled - 5 True Press Ups)

10 Burpees

15 Diamond Sit Ups

B) Accessory

10 Rounds (Alt. Rounds)

DB Hammer Curls

Dips (Box)

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A) Plyometrics/Acceleration

4 x 3 Bounds over Hurdles into 10 m Sprint 

B) Power

In 12 min window -

Beginners – Clean Technique

Interm/Adv. – establish a 1RM Clean and Jerk

C) WOD

21 – 15 – 9

for time

Box Jumps 24/20″

KB Swing 24/16kg

D) Mobility

Well done to all the Dragons that made the PB board last week! Who’s going to be on it this week??!

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A) Warm Up/Skill

3 Rnds

Not For Time

8 BB Good Mornings into Squat

8 Kipping Swings

8 Ball Slams

B) Strength

Back Squat – 3/3/3 +

C) WOD

Descending Ladder

for time

10 – 1 

Front Squats 50/30 kg

Pull Ups

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**Level Testing Morning**

8.30 am – 10 am – Level 1 & 2 Testing
10-11 am – WOD
11-12 pm – Level 3 Testing (Competitors)

The testing is a great opportunity for you and the DC Coaches to see where you are at with your training and set some goals moving forward. From now on, Level Testing will be held 3 times a year. Testing options are up on the white board at DC for you to decide which option you would like to attempt.

10 am WOD

‘DC Chipper’

for time

1 KM Run

40 Barbell Thrusters 20/15kg

30 Burpees

20 Pull Ups

10 Hand Stand Push Ups

20 Box Jumps 24/20″

30 KB Swings 24/16kg

40 Double Unders

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