MONDAY 23 JULY 2018

HERO WOD ‘DAN’ 4 ROUNDS FOR LOAD AND TIME 21 OHS 400M RUN (SCORE IS LOAD + TIME AS KG PER SECOND/FOR EXAMPLE 60KG/13:05 = 60/785) Targets – glutes, hips, shoulders, hamstrings Thread the needle [R] – 1 min [L] – 1 min Seal pose – 1 min Puppy dog – 1 min Saddle –…

TUESDAY 24 JULY 2018

10 MIN AMRAP 15 ABSU 30 THRUSTER 45 DU 24/7/18 Post workout MOBWOD Targets – abs, lower back, calves, glutes, shoulders Saddle – 3 mins Extended arm lizard [R] – 2 min [L] – 2 min Supine twist [R] – 2 min [L] – 2 min Child’s pose [shoulder variation] – 2 min Twisted cross…

THURSDAY 26 JULY 2018

OPEN GYM: SKILLS STRENGTH MOBILITY CATCH UP MUSCLE BEACH AEROBIC: 3X3500M ROW (2:20-2:25/500M) ENDURANCE: For Time Angie’s House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen’s House 400 meter Run 21 Kettlebell Swings (16/24KG) 12 Pull-Ups Fran’s House 15 Thrusters (30/40KG) Nancy’s House 400 meter Run 15 Overhead Squats (30/40KG) Grace/Isabel’s House 20…

FRIDAY 27 JULY 2018

HERO WOD FRIDAY ‘CHARLIE’ 100 BURPEE PULL UP 100 DOUBLE UNDERS 28/7/18 Post workout MOBWOD Targets – shoulders, hamstrings, groin, hips Saddle archer [R] – 1 min [L] – 1 min Childs pose [shoulder variation] – 2 mins Sumo squat – 2 mins Single leg forward fold [R] – 2 mins [L] – 2 mins…

SATURDAY 28 JULY 2018

INTRABOX SUMMER THROWNDOWN !!! TIME TABLE: 1000 ATHLETE BRIEFING 1030 WOD 1 1100 WOD 2 1200 LUNCH 1330 WOD 3 1430 FINAL WOD 1500 AWARDS, BBQ AND REFRESHMENTS THERE ARE STILL PLACES AVAILABLE FOR ANY RX/INTERMEDIATE/SCALED ATHLETES SO GET YOUR NAMES ON THE BOARD Targets – shoulders, hamstrings, groin, hips Saddle archer [R] – 1…