21/06/18 OPEN GYM: SKILLS STRENGTH MOBILITY CATCH UP AEROBIC: 2 ROUNDS 4000M ROW FOR TIME (6 MINS REST BETWEEN ROUNDS) ENDURANCE: 15 MIN AMRAP 15 WALL BALL SHOT (8/10) 5 HSPU 1 LEGLESS ROPE CLIMB (20FT) REST 5 MIN 3 RFT 10 DEADLIFT (87.5/125) 50 DOUBLE UNDERS REST 5 MIN 30-20-10 PULL UP PUSH PRESS…
22/06/18
HERO WOD FRIDAY
‘FELIX THE CAT’
6 RFT
9 BURPEE
9 BOX JUMP (20/24)
9 PULL UP
9 THRUSTER (20/40)
9 TTB
(WEIGHTED VEST IS OPTIONAL)
23/06/18
TEAM WOD
IN TEAMS COMPLETE:
30 MIN AMRAP
200 CAL AAB
100 WALL BALL SHOT (8/10)
50 POWER SNATCH (25/35)
25 BURPEE BOX JUMP OVER (20/24)
OPEN GYM 1200-1400
11/06/18
For Time
10-8-6-4-2
Deadlift (87.5/125)
Bar Facing Burpee
Ring Dip
12/06/18
16 min AMRAP
20 Snatch (25/35)
10 Pistol Squat
30 Double Unders
OPEN GYM Skills Strength Mobility Catch up AEROBIC 100 Cal AAB 100 Jump Squat 50 Cal AAB 50 Jump Squat 25 Cal AAB 25 Jump Squat ENDURANCE 30 min EMOM 12/15 Cal Row 1 Round: 5 Pull Up 10 Press Up 15 Air Squat 1 Round: 9 Deadlift 7 Hang Snatch 5 Over Head Squat…
15/06/18 Friday Hero WOD ‘David’ 5 RFT 5 Clean and Jerk (42.5/60) 20 Pull Up 30 Press Up 40 Sit Up 50 Air Squat Dedicated to Warrant Officer Class 2 David Markland from 36 Engineer Regiment who died in an IED blast in Afghanistan on February 8, 2010. This was WO2 Markland’s eighth operational tour…
16/06/18
‘ALL TYRED OUT’
In Teams Complete:
300 Tyre Flips
250 Tyre Sit Ups
200 Tyre In and Outs
150 Tyre Press Ups
100 Tyre Press Ups
50 Tyre Ground To Over Head
