24/05/18 OPEN GYM Mobility Skills Strength Catch Up Muscle Beach WOD AEROBIC CAPACITY 3 Rounds 5 Sets 30 Seconds Moderate Pace 30 Seconds Fast Pace 30 Seconds Easy Pace 2 Minutes Rest between rounds ENDURANCE TRAINING ‘Operation Redwings WOD’ 4 Rounds For Time 3 Barbell Complex (Power Clean-Hang Squat Clean-Front Squat-Push Press-Back Squat-Push…
26/05/18
In Teams
5 RFT
60 Cal Bike
50 Air Squat
40 Toe To Bar
30 Pull Up
20 Burpee Box Jump (24/30)
10 Hand Stand Press Up
14/05/18
‘Tabata Trouble’
Wall Ball (8/10)
TTB
Cal Bike
Power Snatch (42.5/60)
RX: As prescribed
INT: 6/8 35/50 HLR
SC: Where required
15/05/18
‘The Ghost’
1 min Cal Row
1 min Burpee
1 min Double Under
1 min Rest
RX/INT: As prescribed
SC: Where required
16/05/18
For Time
20 Hang Power Clean (42.5/60)
30 Pistol Squat
15 Hang Power Clean (49/70)
30 Pistol Squat
10 Hang Power Clean (56/80)
30 Pistol Squat
RX: As prescribed
INT: 50/60/70 35/42.5/49 20 Pistol Squat
SC: Where required
17/05/18 OPEN GYM Skills Strength Mobility Catch Up AEROBIC CAPACITY For Time 1500m Row 150 Double Under 50 Cal AAB 150 Double Under 1500m Row ENDURANCE TRAINING For Time 50 HSPU 50 Pull Up 50 Wall Ball Shot (8/10) 50 Box Jump (20/24) 50 HRPU 50 Ring Dip 50 Deadlift (42.5/60kg) 50 Clean…
19/05/18
In Teams
30 min AMRAP
100 Cal AAB
75 Wall Ball (8/10)
50 Power Clean (35/50)
