Monday 28 May 2018
28/05/18
Memorial Day WOD
‘Nutts’
10 HSPU
15 Deadlift (80/115)
25 Box Jump (24/30)
50 Pull Up
100 Wall Ball Shot (8/10)
200 Double Under
400m run with 20kg plate
Tuesday 29 May 2018
29/05/18
10-9-8-7-6-5-4-3-2-1
Clean and Jerk
TTB
(30 Double Under between sets)
RX: 35/50 30 Double Under
INT: 30/42.5 20 Double Under
SC : Where required
Thursday 31 May 2018
31/05/18 OPEN GYM Skills Strength Mobility Catch Up AEROBIC CAPACITY 2 Sets 800m Row (28-32spm) 80s Rest 200m Row (27spm) 20s Rest 600m Row (32-36spm) 60s Rest 400m Row (32-36spm) 40s Rest 500m Row (32-36spm) 5 min rest between sets ENDURANCE TRAINING 3RFT 400m run 10 OHS (42.4/60) 1 Legless Rope Climb Rest 5 min…
Saturday 02 June 2018
02/06/18
In Teams
3000m Row
30 Snatch (42.4/60)
2000m Row
20 Snatch (50/70)
1000m Row
10 Snatch (55/80)
Monday 21 May 2018
21/05/18
For Time
50-40-30-20-10
American Kettlebell Swing
Sit Up
Run (500-400-300-200-100)
RX: 16/24kg
INT: 10/16kg
SC: Where Required
TGT: 20 minutes or less
Wednesday 23 May 2018
23/05/18
For Time
50 Double Unders
3 Front Squat
50 Double Unders
9 Back Squat
50 Double Unders
15 Deadlift
RX: 56/80
INT: 49/70
SC: Where required
TGT: 5 minutes or less
