Now that the dust has settled, we shall count scores and shake the leader board up again. Partner League WoD 2 is in the books and what an evening!

A blistering pace was set by all. Now all that is left, is to see if Matt Parry will actually kill big Mike with the minimal rest that he is surely set to have!! I wish I could insert emoji's into this blog, there would be a big poo one HERE, just for him!

Get back to normality, at least until next week.

CrossFit Cardiff WoD

With a continuously running clock; for time and load:

Run 1 Mile
Within 15mins, establish a 3RM Front Squat
Run 1 Mile

Accessory Program

Press:
Tempo press ups - 4 sets x 5 reps (4s down, 2s pause with chest hovering above the floor and a fast ascent)

1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 4 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained

1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 4- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained

1.3. After set 3 perform shoulder taps x 20 reps

1.4. After set 4 perform push up hold to plank x 10 reps

Come back on the second mile, without stopping at the chip shop, and write your times and loads on the whiteboard...